Tracking is a measurement tool. It works best when it informs a decision and then gets out of the way.
Set a weekly view rather than judging each day in isolation, and treat targets as ranges instead of exact figures.
If tracking is causing distress or a difficult relationship with food, step back and speak with a qualified professional.
This article provides general fitness and wellness information only. It is not medical, dietetic or personalised exercise advice. Speak with a qualified professional before making significant changes to your nutrition or training.