If you’ve been on a weight loss journey, you’ve likely heard about counting macros. But what exactly does that mean? Unlike traditional calorie counting, tracking macros focuses on the breakdown of three essential nutrients (carbohydrates, protein and fat) in your diet to optimize results. Whether you’re aiming to shed pounds, gain muscle or simply eat a more balanced diet, understanding macros can help you reach your goals. Now, you might be wondering how to count macros and what common mistakes you should avoid. We spoke to weight loss experts to break it all down.
What are macros?
“Macros is a term that refers to macronutrients,” explains Priyanka Venugopal, ob-gyn and Health Coach at Burn Stress Lose Weight. “There are three types of macronutrients that all of our food falls under: It’s either protein, fats or carbohydrates.” Your body requires these primary nutrients daily in large quantities to function. Each plays a vital role in energy production, muscle repair and overall health.
Unlike micronutrients (such as vitamins and minerals), macros provide calories, a unit of energy. Your body uses this energy to fuel various physiological processes. “The intention of macros is to help you see that not all calories are equal,” says Dr. Venugopal. “One calorie of protein is not equal to one calorie of carbohydrate. It’s not equal to one calorie of fat. Each macronutrient is associated with a certain amount of energy.”
Here’s a breakdown of each:
- Protein: 4 calories per gram (supports muscle growth and repair)
- Carbohydrates: 4 calories per gram (your body’s primary energy source)
- Fat: 9 calories per gram (essential for hormone production and brain health)
How macros support weight loss
Your body digests each of these macros differently, a process known as the thermogenic effect of food (TEF), notes Dr. Venugopal. In other words, some macros have a higher thermic effect or require more energy to digest than others. The more energy needed, the slower your digestion and the fuller you feel. This can help individuals stick to a calorie deficit and prevent overeating.
Rather than counting calories, tracking macros prioritizes an efficient ratio of those calories.
“Macros can be a really helpful way of ensuring that you’re getting enough of the right macronutrients into your body. [Additionally,] you’re not overdoing certain macronutrients that might sabotage a lot of your goals,” adds Dr. Venugopal.
How to count macros for weight loss
If you’re new to counting macros, it may seem overwhelming. But with the right approach, it can become second nature. Here’s how to get started:
Determine your daily caloric needs
The first step is to determine your total daily energy expenditure (TDEE) or the number of calories you burn each day. “This will depend on such factors as your weight, height, age, gender and activity levels,” explains Dawn Manning, MS, RD, CDCES, Director for Digital Health at Nutu. “There are several online tools to help you calculate the right amount. Based on your weight goals, you’ll either reduce the calories for weight loss or increase for weight gain.”
Set your macro ratio
Next, decide on (or calculate) the macronutrient ratio that fits your goals. Depending on your activity level and objectives, the ideal macro breakdown may vary and there’s no one-size-fits-all equation. However, Manning says that “typical recommendations are 45-65 percent carbs, 10-35 percent protein and 20-35 percent fat.”
One common macro ratio is the 40/30/30 rule: 40 percent carbs, 30 percent protein and 30 percent fat. For example, if you aim to eat 1,600 calories per day, the 40/30/30 rule would look like this:
- 640 calories from carbs (160 grams)
- 480 calories from protein (120 grams)
- 480 calories from fat (120 grams)
“For weight loss, higher protein intake may be needed to preserve lean muscle mass while losing body fat,” notes Manning. “A registered dietitian can help determine total calories and macro goals to fit your lifestyle, health conditions and weight loss goals.”
Track your intake
Use a food tracking app like MyFitnessPal or Cronometer to log your meals and ensure you’re hitting your macro targets. (Check out our round-up of the best weight loss apps here.) Don’t forget to check serving sizes and macro content in the nutrition labels at the grocery store to make informed food choices.
Also smart: Preparing meals in advance with the correct macro ratio, which can help you stay on track and avoid last-minute food choices that don’t align with your goals.
Common mistakes when counting macros
Counting macros can be incredibly effective for weight loss, but some pitfalls can hinder your progress. The biggest inconsistency? Not utilizing the tools at your disposal. “Not tracking macros and just guessing how much you ate during the day” can lead to overeating or a skewed ratio, says Manning. “There are numerous apps available to help you track.” In a similar vein, you don’t want to just “eyeball” portions either. “If you misjudge portions, you may eat more than you think and not hit your targets,” she adds. Using a food scale can help.
It’s also important to note that just because a food fits your macro goals doesn’t mean it’s nutritious. Manning encourages prioritizing whole foods and fiber, including grains, fruits, vegetables, lean proteins and healthy fats over processed foods. Even “small bites” as well as liquid calories count towards your totals.
Above all, Dr. Venugopal emphasizes starting simple and not expecting perfection. “You might go to the gym and a personal trainer might tell you you’re supposed to eat one gram of protein per pound of weight,” she explains. “But if you’re someone that’s been eating very little protein, if you’ve had 10-20 grams of protein before, [then] start eating 150 grams of protein, [it’s] going to be impossible.”
