If you are anywhere in your own health and wellness journey, you likely have come across the concept of counting macros. Whether you are a tracking pro or have never counted a calorie in your life, I hope to share with you some knowledge to help you succeed in achieving your health goals.
When it comes to achieving our health and fitness goals, nutrition plays a crucial role. Understanding what we consume and how it affects our bodies is essential for optimal well-being.
One powerful tool that can help us achieve our goals is counting macros. In this blog post, we will delve into the world of macros, their importance, why tracking them can be beneficial, and how to count macros effectively for success.
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Macros and Calories
First, let’s get into the basics to answer, “What are macros and calories?”
Macronutrients, or macros for short, are the three primary nutrients that make up our calorie consumption: carbohydrates, proteins, and fats.
Each macronutrient provides a specific number of calories per gram:
- carbohydrates and proteins offer 4 calories per gram
- fats provide 9 calories per gram
Understanding the composition of calories from macros is key to optimizing our nutrition and achieving a healthy balance.
When you look at the calories of any food, let’s say on the nutrition label of a packaged food, it breaks down the macros. Those macros are what make up the calories in that food.
If you multiply the number of grams per macro times the calories per gram (see above) and add them together, you will get the calorie total.
Here is an example of a 185-calorie food, such as a granola bar.
- 5g Fat * 9 calories = 45 calories from Fat
- 25g Carb * 4 calories = 100 calories from Carbohydrates
- 10g Protein * 4 calories = 40 calories from Protein
See how the three macros make up the total calorie value of the food. It’s pretty cool!
Some people will take into other factors such as fiber and net carbs. This is generally for people who are on diets such as keto or Atkins. But for most people, the three macros are more than enough to pay attention to.
The Importance Macros Serve
Now that we know what macros and calories are at a high level, let’s look into their importance in our diets.
Generally, calories, and the macronutrients that make them up, provide our bodies with energy. They are the fuel in the tank to keep us going.
However, macronutrients are not just sources of energy. They also serve critical physiological functions in our bodies.
At a very high level, macronutrients serve these purposes:
- Carbohydrates fuel our muscles and brain
- Proteins are essential for building and repairing tissues
- Fats support hormone production and provide insulation for organs.
By ensuring an adequate intake of each macronutrient, we support optimal energy levels, metabolism, muscle development, and hormonal balance.
Likewise, maintaining a well-balanced intake of macronutrients will help support any goals you have beyond just living a healthy life. Those can be anything from putting on muscle in the gym to chasing after your grandchildren.
Regardless of your personal goals for your health and wellness, macronutrients play a vital part in getting you where you need to be.
Why Counting Macros Is Important
Tracking macros can be a game-changer in reaching your health and fitness goals.
By tracking macros, you become more aware of the nutrients you consume and gain accountability for your choices. It allows you to make informed decisions about your food intake.
Likewise, it helps you understand how different macro ratios affect your body composition and performance.
Maybe you are trying to repair your relationship with food and get stronger through a reverse diet. Or you are trying to achieve or stay in maintenance. Better yet, maybe you are on a weight loss journey.
Regardless of where you are in your journey, counting macros can aid in helping you get closer to your goals.
How to Determine Your Macro Ratios
When determining macro ratios, consider your goals, activity levels, and personal preferences. Each person is unique and has different goals.
Here are some general guidelines to give you an idea of how to plan:
- Carbohydrate needs can vary but generally fall between 45-65% of total calories.
- For protein intake, aim for around 0.7-1 gram per pound of body weight.
- Allocate the remaining calories to fats, usually around 20-35% of total calories.
These guidelines are generic but are great for most of the population. Folks that have specific goals, such as endurance athletes or strength-focused athletes, will have different splits.
Someone who is an ultra runner is likely maximizing carbs to have enough nutrients to fuel their runs.
On the other hand, a powerlifter is likely getting a higher amount of protein to grow their muscles and strength.
If you fall into a category outside of a typical person, i.e. you are an athlete or have specific fitness goals, then I recommend a personal trainer.
However, if you are like most of the population. The above guidelines are a good rule of thumb to follow.
How Many Macros Should You Budget Daily?
Well, it depends on your goals. If you are trying to burn fat you want to be in a deficit of your maintenance calories. If you want to put on muscle, you want to be in a surplus of your maintenance calories.
Regardless if you want to go into a deficit, bulk, or just maintain, we need to determine your baseline calories. I have a post here that goes into detail on how to naturally determine your maintenance calories.
Basically here is what you do:
- For 1-2 weeks, track all of your food. Don’t worry about what or how much you are eating. Just track everything. You can use a tracking app, my favorite one that I use is Cronometer.
- See what your average daily calories are at the end of that period of time. You can pay attention to the macros but don’t worry about them for this exercise.
- Take your average daily calories, this is your maintenance calories. Apply the macro split mentioned above. You can have some flexibility and adjust them to your needs or liking. Try to stay within the range of the guidelines above.
- That’s it! You now have your daily macro goals.
Once you have your daily calorie and macros, you can determine if you want to stay in maintenance or adjust for a deficit or bulk.
Why I Don’t Recommend Calorie/Macro Calculators
There are hundreds if not thousands of online calculators on the internet that have you plug in a few data points to determine your maintenance. I’m not really a big fan of these because the way our bodies metabolize is not a one size fits all.
You and I could be the exact same size, but one of us is naturally able to maintain at a higher level than the other. A calculator will give a rough estimate but it won’t be able to tell who has a faster or slower metabolism.
Because of this, I won’t recommend a calorie/macro calculator. However, there is no shame in looking. I’ve done this plenty of times myself.
I do advise caution though. These calculators oddly can trigger an emotional response for many people and if used improperly, can lead to disordered eating.
It may give you a daily range that could be too low or too high. It may also give you unrealistic expectations on how fast you can “lose weight.”
For these reasons, I don’t like these generic calculators.
How to Count Macros
Now that we know how to determine our daily macros, here is how to count them.
Counting macros can be done manually, such as in a notebook or journal. However, many prefer to use macro counting apps or online calculators for accuracy and convenience.
I highly recommend using an app. I’m happy to share how to do it manually, but for most people, here is how to count macros effectively using an app:
- Determine your total daily calorie goal based on your objectives. See the previous two sections.
- Set your macro ratios by allocating a specific percentage of calories to each macronutrient.
- As you plan and eat meals, enter them into your app and adjust throughout the day to ensure you are eating well-balanced meals within your macronutrient allocations.
As mentioned earlier, my favorite app is Cronometer. It has a database with hundreds of thousands of foods you can quickly search for. Likewise, you can create custom foods, and recipes, and submit foods that are not in the database within seconds.
It is super easy and user-friendly. It’s not only great for tracking macros, but you can sync devices such as your smartwatch thereby seeing correlations with your activity, recovery, and hunger levels.
I could go on about the benefits of Cronometer. It is free and for only a few dollars a month, you can upgrade to the premium version that has even more offerings.
Common Questions About Counting Macros
Here are some common questions about counting macros.
What is the most accurate way to count macros?
The most accurate way to count macros is by utilizing a reliable macro-tracking app or calculator that accounts for individual factors such as goals, activity levels, and body composition.
How do I figure out my macros?
To determine your macros, you can use the natural method of observing your average food consumption and then applying the typical macro guidelines to your daily caloric intake. Calculators on the internet can help you determine your macros but are often not the most accurate.
How do you count macros for weight loss for beginners?
For beginners, start by tracking your food intake using a macro counting app. Understand the concept of a calorie deficit and adjust your macros accordingly to support weight loss goals.
What is the best macro ratio for weight loss?
A balanced macro ratio for weight loss typically includes a moderate protein intake, sufficient carbohydrates for energy, and controlled fat intake. A common recommendation is 40% carbs, 30% protein, and 30% fats.
What is the 80/20 rule for macros?
The 80/20 rule allows for flexibility in macro tracking. It means that 80% of your macros come from nutrient-dense, whole foods, while the remaining 20% can be more flexible to fit your preferences. It means you can eat a well-balanced diet and occasionally enjoy indulgences with no guilt.
What is the ideal macro ratio?
The ideal macro ratio varies depending on individual goals, preferences, and activity levels. It is essential to find a ratio that works best for you and supports your objectives.
How do I split my macros for fat loss?
To split your macros for fat loss, focus on consuming sufficient protein to preserve muscle mass. Include an appropriate amount of carbohydrates for energy. Finally, control your fat intake to create a calorie deficit.
Key Takeaways
Counting macros is a powerful approach to optimize your nutrition and achieve your health and fitness goals.
By understanding what macros are, their physiological importance, and how to count and track them effectively, you can take control of your nutrition and make informed choices.
No matter your preference, finding the best way to count macros for you will pave the way to success on your health and wellness journey.
Remember, consistency and balance are key, and always consult with a healthcare professional or registered dietitian for personalized guidance on your macro needs.
Got a question about macros? Ask in the comments section below!
