angela & james

Macro Tracking has become a buzz phrase in the health and nutrition world.  You see it everywhere: billboards, healthy food labels, commercials, influencer promotion.  But, how do you really know if this is for you and if it is even worth a second look?  This article aims to unravel the mystery behind Macronutrient Tracking, answer your pressing questions, and help determine if there might be some value behind adding this wellness routine to your life.

What is Macronutrient Tracking?

By definition, Macronutrients are “nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life” (World Health Organization, 2026).  Macros include: carbohydrates, fats, and protein.  Every single calorie you consume comes from one of these three building blocks.  These are the nutrients your body needs to produce energy, stay healthy, and physically and metabolically function. 

Why do people track their Macronutrients and is it right for YOU?

People track their Macronutrients for a multitude of reasons, but these 6 points sum it up. See if one of them makes sense for you:

1. Body Composition – Tracking Macronutrients is so much more than simple calorie counting.  Calorie counting will determine if your weight increases or decreases, however, it is not directly related to your body composition goals.  Tracking your macros will allow you to control what is lost or gained.  You can determine whether you want to lost body fat, maintain weight, or build muscle. 
2. Hunger Management – Tracking Macronutrients looks beyond simple calories.  The process recognizes that not all calories digest in the same way.  Healthy fats and protein take much longer to break down in the body.  When controlling their macros, people feel full longer, have reduced cravings, and are able to prevent overeating. 
3. Performance & Energy – Tracking Macronutrients allows people to enhance performance at school, in the workplace, and in their physical activity.  Carbohydrates are the body’s primary fuel source for the brain and physical body.  Tracking macros recognizes this element and ensures people have enough energy for daily tasks and workouts without the crash.
4. Hormone Support – Tracking Macronutrients puts focus on healthy, dietary fats.  This nutrient is essential for hormone production, cell repair, and absorbing fat-soluble vitamins (A, D, E & K). 
5. Flexibility – Tracking Macronutrients is not a diet, it is a lifestyle.  It is not a quick fix, it is meant to transform you from the inside out.  Traditional diets ban entire food groups, think “low-carb”, “zero-fat”, etc.  Tracking macros allows a wider variety of foods and is intended to help a person commit for life.  You will often hear a person who tracks their macros state, “as long as it fits in my macros”.  This statement intends to embrace the idea that no food is off limits, however, we make a daily, conscious effort to remain within our healthy ranges.
6. Unique Goals – Tracking Macronutrients allows people to reach their unique, independent goals.  You will often see people tracking their macros for medical reasons (managing blood pressure or diabetes), athletic reasons (achieving peak, competitive performance), or simply a desire to be their truest, healthiest self.

Interested in hearing more about the benefits of Macro Tracking?

Check out these articles below:

Counting Macros: What they are, benefits, how to count them – Medical News Today

Macronutrients 101: What to know about protein, carbs and fats – UT MD Anderson

We Asked a Dietitian How to Track Macros Effectively – Very Well Health

How-to track your Macros starting TODAY

Does Macronutrient Tracking sound right for you?

Follow our 4-step guide below:

1. Set Your Goals
   1. TDEE – Find your Total Daily Energy Expenditure (TDEE) by talking to your Medical Provider, Nutritionist, or using this Macro Calculator.  The Macro Calculator will help you determine how many calories you burn in a day by measuring age, gender, height, weight, activity level, and independent goals.
   2. Calories – Increase or decrease your calories depending on your goals for fat loss, maintaining weight, or increasing muscle.
   3. Macro Splits – Divide your calories into gram targets based on energy values.  Protein is 4 calories/gram (10 – 35%).  Carbs are 4 calories/gram (45 – 65%).  Fats are 9 calories/gram (20 – 35%).
2. Pick Your Tracking Tool
   1. Tracking Apps – Try MyFitnessPal, Cronometer, or MacroFactor to search foods, log meals, and scan barcodes.
   2. Digital Food Scale – This method is the most old-school, but, the most accurate.  Weigh your food in grams prior to cooking.
   3. Nutrition Food Labels – Read Nutrition Food Labels to determine serving size/gram and product breakdowns of carbs, protein, and fat.
3. Log Your Daily Intake
   1. App Input – Search the database or scan barcodes to electronically record everything you eat and drink daily.
   2. Manual Input – Weigh/portion food and/or make it a daily habit to read Nutrition Food Labels.  Manually record your progress in a notebook or planner.
4. Accomplish Your Goals
   1. Monitor your daily totals, compare across weeks/months, and accomplish those goals.
   2. Remember, this is about close-range targeting, not black-and-white thinking.  Try to get within 5 – 10 grams of your daily goals.
   3. Ultimately, this is about progress over perfection.  This is about getting healthier, moving one step closer to your goals, and becoming a better you.  If this is working, keep it.  If this is hurting, toss it. 

Take what you need and leave the rest…

Tips on Getting more Macros in YOUR Life

CARBOYHYDRATES

Carbohydrates are the body’s main source of quick energy.  Carbs fuel our brain, muscles, and central nervous system.

4 calories/gram

Aim for 45 – 65%

Healthy Choices: rice, oats, bread, fruits, veggies, pasta, quinoa, banana, potatoes, beans

PROTEIN

Protein is used to repair, build, and maintain body tissues.  Protein supports muscles, skin, organs, and the immune system.  This nutrient creates enzymes and hormones.

4 calories/gram

Aim for 10 – 35%

Healthy Choices: chicken, fish, eggs, tofu, beans, turkey, shrimp, greek yogurt, beef

FATS

Fats store long-term energy, protect our organs, and help absorb essential vitamins (A, D, E and K).

9 calories/gram

Aim for 20-35%

Healthy Choices: avocado, olive oil, nuts, peanut butter, seeds, cheese, coconut

Have you started tracking your Macros?  We’d love to see it!

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