Tracking macros: A simple guide to getting started

Heard of the concept of tracking macros, but not exactly sure what it entails? While you’re likely already familiar with calorie counting, tracking (or counting) macros takes things one step further by breaking calories down into parts – namely, into three macronutrients: protein, carbs and fats.

The approach has become pretty popular in recent years, particularly among fitness enthusiasts and those trying to lose weight or build muscle. Here, we explore what macro tracking involves, the pros and cons of doing it, and how to get started.

What are macronutrients?

Macronutrients – AKA macros – are the three nutrients your body needs in big quantities so it can carry out essential functions. There are three primary macronutrients: protein, carbohydrates and fats. 

Each macronutrient has a slightly different purpose, but overall, your body uses them for a bunch of important functions, including energy production and building and repairing tissue.

Your body can’t actually make these nutrients on its own, or it may not produce enough. This is why macronutrients are supplied through your diet. Chicken and fish, for instance, provide lots of protein, while potatoes, rice and oats are solid sources of carbohydrates.

Macronutrients differ from micronutrients. These are the vitamins and minerals your body needs in smaller quantities to carry out vital functions – think iron, zinc, calcium and vitamins A through K.

The 3 macros

All three macronutrients are important energy sources, but each performs a slightly different function [1].

Carbohydrates 

Carbohydrates are your body’s main source of quick energy. When you consume them, your body turns them into glucose (a form of energy it can use on the spot) and stores any extra as glycogen – an energy reserve it can rely on when food isn’t immediately available.

Carbs are also good for your gut. Fibre is one type of carb, which we know is essential for keeping our digestive systems running smoothly and maintaining satiety. Other types are sugars and starches.

Carbs are found in all kinds of foods, including fruits, veggies, whole grains and legumes. They contain 4 calories per gram.

Proteins

The main role of proteins is to supply your body with amino acids – these are raw materials that your body uses to build and repair muscles, skin and other tissues. Protein is also vital for hormone regulation and immune function, plus it can help you feel fuller for longer, which is why so many people focus on it when trying to lose weight and/or gain muscle mass. 

Foods like red meat, poultry, seafood, legumes, eggs, nuts and tofu contain protein. Each gram of protein has about 4 calories, but your body tends to prioritise carbs or fats for energy.

Fats

There are lots of different types of dietary fats. They perform several roles: making sex hormones, helping to regulate body temperature, protecting organs from injury, and enabling your body to absorb certain vitamins. 

Generally speaking, unsaturated fats are considered “healthy” fats compared to saturated fats, because they offer potential health benefits such as improved cholesterol, lower blood pressure and reduced inflammation [2]. These are in avocados, nuts, seeds, oils and oily fish. Fat contains about 9 calories per gram, making it the most energy-dense nutrient.

How to count macros

There are several reasons why people choose to count their macros: they might be looking to monitor their protein intake if they’re trying to build muscle or lose weight, or perhaps it’s simply a case of wanting to stay on top of their nutritional needs. Low-carb diets like the keto diet also emphasise a higher proportion of protein and fat, and lower carb intake.

Some people also count macros if they’ve got a health condition that requires close monitoring of food consumption – they may want to manage their blood sugar or cholesterol, for instance.

Whatever the case, macro tracking can be quite a detailed and sometimes fiddly task, but not entirely overwhelming if you know how to approach it.

1. Set your goal

Figure out why you want to start counting macros. Your goal will help you stay motivated and determine your ideal split. 

For example, if your objective is to lose body fat, you might aim for fewer calories and a greater emphasis on protein. If you want to build muscle, though, you may pair protein with a higher number of calories. And if you’re hoping to improve your workouts, you could prioritise a bigger share of carbs.

2. Calculate how many calories you need

Your specific macronutrient breakdown is dependent on your total calorie intake. So, the first step is to figure out your daily calorie needs.

In a few simple steps, you can use an online total daily energy expenditure (TDEE) calculator.

Simply plug in your sex, age, weight, height and activity level, and the calculator will provide an estimate of how many calories you burn each day and how many calories to consume. Some calculators also estimate your optimal macronutrient ratio depending on your goals.

Alternatively, you can do it manually using the Mifflin-St Jeor equation. For females, the formula is:

Calories per day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161.

You then multiply this number by how much activity you do:

• Sedentary (minimal exercise): x 1.2
• Lightly active (gentle exercise less than 3 days per week): x 1.375
• Moderately active (moderate exercise most days each week): x 1.55
• Very active (hard exercise daily): x 1.725
• Extra active (vigorous exercise 2+ times each day): x 1.9

The final number is your TDEE, reflecting your recommended calorie target based on activity level.

3. Determine your macro breakdown

Most dietary guidelines recommend the following ratio [3]:

• Protein: 15-25% of calorie intake
• Fats: 20-35% of calorie intake
• Carbohydrates: 45-65% of calorie intake

However, this is an incredibly general take. It doesn’t account for individual goals, health conditions and differences in activity levels. You can tweak the ratio to suit your needs.

4. Convert macros to grams

Because a food’s nutritional value is broken down into grams, you’ll need to work out how many grams of each macro you need.

Let’s say you’re planning to consume 1800 calories each day and your macro breakdown is 25% protein, 20% fats and 55% carbs. Your macronutrient intake would be:

• Protein (4 calories/g): 25% of 1800 calories = 450 calories or 113g of protein
• Fats (9 calories/g): 20% of 1800 calories = 360 calories or 40g of fats
• Carbs (4 calories/g): 55% of 1800 calories = 990 calories or 248g of carbs

6. Track your food intake

Now it’s time to actually start macro counting. You can note your macros in a digital or paper food diary, otherwise, a bunch of apps make it easy to track them – just plug in the food you ate and it’ll automatically break down your protein, carb and fat intake. 

You can also weigh or measure your portions if you want to be more accurate, or even invest in a digital scale that can calculate your macros. 

Another alternative is the hand method. Your hand acts as a guide, where you eat a palm-sized portion of protein, a fist-sized portion of carbs and a thumb-sized portion of fats. This generally works if you’re aiming for a rough but balanced split.

Remember to account for everything you eat across the day, including snacks, drinks and cooking oils.

5. Keep tabs on your progress

See where you’re at after 2-4 weeks. If your macro plan is working for you, you might notice changes to your weight, body composition and energy levels. 

If not, you can continue adjusting your calorie intake and macro ratio until you start to see progress.

Can you count macros for free?

Absolutely! You don’t need to splash out on a digital scale or premium subscriptions. Many nutrition apps offer a free version, and food diaries don’t cost anything to use.

Pros of counting macros

If your aim is to lose weight or build muscle, counting macros may offer a few benefits:

• Food awareness: You know what’s in your food and how much you’re eating
• Balanced nutrition: You can see whether you’re getting enough carbs, protein and fats to meet your goals
• Flexibility: Compared to more rigid diets, counting macros lets you eat a wide variety of foods – as long as they meet your target breakdown
• Keeps you working towards your goals: Having a clear and structured way to approach eating may help you stay on track
• Portion control: You’re more aware of portion size and hidden calories

Cons of counting macros

Tracking macros isn’t without its drawbacks:

• Time-consuming: Logging every meal, snack, and ingredient may get tedious after a while
• Accuracy: A lot of the numbers you see are purely an estimate, especially if you’re eating out or just guessing measurements
• Restrictive: You might feel boxed in by the constant measuring and tracking, possibly taking the joy out of eating – especially if you’re out at social events or travelling
• Ignores food quality: Even though a particular food may technically meet your macros, it doesn’t necessarily mean it’s a nutritious choice. Fast-food burgers are just one example of a food that could hit all three targets, but also come with plenty of sodium, sugar, and saturated and trans fats
• Disordered eating: There's a risk that becoming obsessive about tracking macros leads to a fixation on numbers or unhealthy habits

Is it better to count macros or calories?

There’s no one-size-fits-all answer here: it really depends on your goals, your approach to eating, and how much time and attention you want to dedicate to monitoring food consumption. 

Counting calories is definitely easier and less time-consuming than counting macros, because it only requires you to log your total energy intake for the day. If you just want to lose, gain or maintain your weight, it could be beneficial. That being said, it doesn’t reflect your nutrient balance. If you want to alter your body composition, tracking macros may be a better option.

Healthy eating made simple

You don’t necessarily need to weigh every single bite of food if you want to lose weight. Instead, Juniper makes healthy eating a simple and long-term lifestyle shift, without the hassle.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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