How to Count Macros the Easy Way: Complete Beginner’s Guide
Curious about how to count macros? If you’re serious about changing your body composition, counting macros can be the answer you’re looking for.
What Are Macros?
Macros, short for macronutrients, are the three main nutrients that make up the calories in our food: proteins, carbohydrates, and fats. We need a good combination of all macros to provide energy, repair tissues, and support overall health.
You likely eat all three macros each day in various amounts, but did you know you can track and manipulate them in your diet to shed body fat and build muscle?
You may have heard this referred to as “flexible dieting.”
When you count macros, you’re essentially keeping track of the grams of carbohydrates, protein, and fat you consume. The flexible dieting approach allows ANY food within the diet—nothing is off limits as long as it fits your macronutrient ratios.
However, counting macros isn’t for everyone—it takes consistency and a level of rigor that can be hard to stick to. The good news is that there is a more flexible approach to tracking macros, which I’ll cover later.
Having counted macros on and off for over 15 years, I’ve developed a deep appreciation for the data it provides and how it correlates with changes in my body. BUT it wasn’t sustainable to track everything all the time, so I found a simpler way.
First, let’s understand macronutrients – carbohydrates, protein, and fat are the three main macronutrients in food.
Why Do I Need Protein?
Protein is crucial for building and repairing muscle tissue and maintaining healthy hair, skin, and nails by providing the necessary building blocks for their growth and repair.
Adequate protein in the diet is key to building (or maintaining) strength and muscle. Protein-rich foods such as lean meats, fish, eggs, and dairy products can help you reach your beauty and muscle goals.
Why Do I Need Carbohydrates
Carbohydrates are the body’s primary source of energy, fueling workouts and daily activities. They provide the glucose your muscles and brain need to function optimally. There are two types of carbs: simple and complex. Simple = fruit, candy, processed snack cakes, etc. Complex = whole grains, beans, and veggies, etc.
Aim for 30-40% of your daily calories from carbohydrate sources.
Why Do I Need Fat?
Fats provide energy, regulate hormones, and help keep your skin and joints healthy. Healthy fats from sources like avocados, nuts, seeds, and olive oil provide lasting energy and support overall health.
Aim for 20-30% of your daily calories from fats.
How to Calculate Your Macros
Here’s the thing: There is no perfect ratio of macros.
Counting macros is individual for each person and often needs to be tweaked and adjusted based on results (or lack of results).
So, if you see an Instagram influencer post their macro ratios on Instagram, don’t be tempted to copy them because they may not work for you.
Here’s a step-by-step guide to determine your macronutrient needs:
1. Determine Your Physique Goal
Choose one main goal for your physique: Weight Loss (reducing body fat and getting leaner) OR Weight Gain (building muscle mass).
Can you pursue both goals simultaneously? Yes, especially if you’re new to training (beginner gains), but it’s more challenging.
You’ll likely see faster progress by committing to ONE goal and sticking with it until you’re ready to switch.
Why? Eating fewer calories than your body needs (caloric deficit) makes it more difficult to build muscle mass, which typically requires a caloric surplus.
However, keep in mind that if you’re eating more calories than you burn (caloric surplus), some body fat may also accumulate. And that’s perfectly normal! It’s all part of the muscle-building process.
Many focus on bulking or eating in a surplus for several weeks or months before transitioning to a cutting phase to reduce body fat.
Related: Building Muscle After 40 to Unlock Anti-Aging Benefits
2. Calculate Your TDEE
Start by determining your total daily energy expenditure (TDEE), which tells you the number of calories you need to maintain your current weight. The calculation factors your basal metabolic rate and general activity level to estimate what you need to keep your weight the same.
There are hundreds of TDEE calculators out there – here’s a good one.
Even quicker – get a rough estimate based on your goals.
Follow the “Harris-Benedict equation.” It’s a quick way to estimate your Total Daily Energy Expenditure (TDEE) based on your activity level and goals.
For sedentary individuals (little to no exercise):
- TDEE = body weight (in pounds) × 12
For moderately active individuals (exercise 3-4 days a week):
- TDEE = body weight (in pounds) × 14-15
For highly active individuals (exercise 5-7 days a week):
- TDEE = body weight (in pounds) × 16-17
These equations give you a rough estimate of your daily calorie needs, but keep in mind that your individual metabolism and body composition can influence your calorie requirements. These are just starting points.
And again, these calculations are for your TDEE – the amount of calories you’re burning. If you plan to lose weight, you must decrease your calories. If you’re looking to build muscle, you’ll need to increase these calories slightly.
3. Determine Your Calorie Goal
Above, we calculated your Total Daily Energy Expenditure (TDEE). Adjusting this calorie goal should be based on your fitness goals and how your body responds to changes in calorie intake.
If your goal is weight loss, you’ll need to create a calorie deficit by consuming fewer calories than your TDEE. This deficit encourages your body to use stored fat for energy, leading to fat loss over time.
Generally, a safe and sustainable rate of weight loss is around 0.5 to 1 pound per week, which equates to a deficit of about 500 calories a day. I like to stay on the lower end of a deficit instead of cutting too much too soon.
On the other hand, if you’re aiming to build muscle, you’ll need to consume slightly more calories than your TDEE to support muscle growth. This surplus provides your body with the extra energy it needs to repair and build new muscle tissue.
A modest calorie surplus of around 200 to 300 calories per day is often sufficient for muscle gain without excessive fat accumulation.
Remember, these adjustments are just starting points.
I usually make changes every 2-3 weeks if I’m not seeing progress. Your metabolism, activity level, and body composition will influence your calorie requirements, so be flexible and attentive to your body’s signals.
3. Decide your Ideal Macronutrient Ratio
Once you know your calorie needs, you can determine your ideal macronutrient distribution.
Everyone responds differently to food—after all, you know yourself best. But here are some best practice guidelines whether you’re aiming to lose body fat or build muscle.
You can find macro calculators online (here is a good macro calculator), but I think it’s also important to know how to do this manually and what goes into the calculations. Here’s how you calculate:
Start with Protein
Aim for around 1 gram of protein per pound of body weight. So, if you weigh 140 lbs, that’s about 140 grams of protein. This will ensure you maintain muscle even if you’re in a deficit.
Calculate Protein Calories
Since protein has four calories per gram, multiply your protein intake by four to calculate the total protein calories. For instance, 4×140 = 560 total calories.
Subtract Protein Calories
To find out what you have left, take your TDEE and subtract your protein calories. Let’s say our goal was to lose weight, and our TDEE was 1,680 calories. 1,680 – 560 calories from protein = 1,120 calories left to allocate.
Determine Fat & Carb Ratio
Decide on your fat and carbohydrate amounts based on your goals (and what you like eating the most). For weight loss, aim for slightly more fat and fewer carbohydrates. For muscle gain, aim for a good balance of both.
In this scenario, we’ll focus on fat loss and aim for a slightly higher fat percentage (30%) of our total calories. So, 1,680 x 30% = 504 total calories. Since fat has 9 calories per gram, this equals 56 grams of fat (504 calories / 9) = 56.
Now we know we’ll be eating 1,680 calories with 140 grams of protein and 56 grams of fat. That leaves 616 calories: 1,680 – 560 (calories from protein)—504 (calories from fat) = 616.
Since carbohydrates have 4 calories per gram, divide 616 by 4 to get 154 grams of carbohydrates.
Our total macros are:
- 1,680 Calories
- 140 g Protein
- 154 g Carbs
- 56 g Fat
5. Plan Your Meals with Macro-Friendly Foods
Before we get into tracking, set yourself up for success.
The awesome thing about a macro-focused diet is that you can eat anything—nothing is off-limits! There is a caveat, though. Social media tends to glamorize eating junk food when counting macros. And technically, yes, you can, but it’s very difficult to consistently reach your macros goals when you’re not eating healthy, whole foods.
Do yourself a favor and stock your kitchen and pantry with a variety of whole foods. Especially quality high-protein foods that are easy to grab in a pinch. I like making a macro list and balancing meals based on what I have on hand. These are some of my favorites to have on hand:
Proteins
- Chicken
- Tuna
- Salmon
- Smoked Salmon
- Turkey
- Lean Ground Beef or Bison
- Clean Protein Powder
- Eggs & Egg Whites
- Hard Boiled Eggs
- Greek Yogurt
- Tofu
Carbs
- Rice (all kinds)
- Oats
- Potatoes (all kinds)
- Sourdough Bread
- Beans
- Lentils
- Veggies and Greens
- Fruits
- Rice Cakes
- Siete Chips
- Dates
Fats
- Avocados
- Olive Oil
- Nuts (almonds, walnuts, cashews)
- Seeds (chia seeds, flaxseeds, pumpkin seeds)
- Olive oil
- Coconut oil
- Nut butter (peanut butter, almond butter)
- Full-fat Greek yogurt
- Raw Parmesan Cheese
- Dark chocolate (70% cocoa or higher)
Related: The 12 Most Powerful Anti-Aging Superfoods for Women Over 40
6. Plan and Track Your Macros
Use a food-tracking app like MyFitnessPal to monitor your daily intake of protein, carbohydrates, and fats.
Tracking your macros allows you to make adjustments as needed to stay on track with your goals.
To ensure consistency, stay within 5-10 grams of each macronutrient each day. Follow your pre-set macros for at least 14 days before adjusting up or down.
7. Adjust Macros (If Needed)
If your current macro plan is producing the results you want, stick with it. However, if you haven’t seen the desired progress within 14-21 days, consider making gradual adjustments to your macros. You can do this by slightly increasing or decreasing your calorie intake by 150-200 calories, depending on your specific goals.
A Simpler Way to Track Your Macros
If counting macros feels overwhelming, I get it. While it becomes easier with practice, it does require preparation and time to master.
Here’s a simpler approach I prefer during “maintenance mode”: focus on tracking your protein intake and total calories.
Let your carbohydrate and fat intake adjust naturally. You can still get results and preserve your hard-earned muscle mass by ensuring you hit your protein target and stay within your daily calorie goal.
A high-protein diet keeps you satisfied, which prevents unnecessary snacking, too.
Another option is to plan your “ideal macro” day in MyFitnessPal by pre-entering all your meals or a few meals that align with your goals. Then, stick to this meal plan each day without the need for constant tracking.
Tips for Counting Macros to Actually See Results
- Buy a food scale for accuracy – I find it much more accurate than guestimating portion sizes
- Download a macro counting app like MyFitnessPal to track your macros
- Pre plan your day as best you can so you won’t be left scrambling to fit 40 grams of protein in at the end of the night (guilty!).
- Aim to come within about 5g of each macronutrient every day – a little over and under each day won’t impact results too much
- Eat 25 grams of fiber a day to maintain digestive health and create satiety
- Choose nutrient-dense foods over packaged processed foods
- Pre-portion mini meals to grab and go when you need something fast
Benefits of Tracking Macros
I’m a firm believer in the power of tracking macros to take control of your diet. It’s the most precise way to understand exactly what we’re putting into our bodies. While I encourage everyone to try macro tracking, I also understand that doing so all the time may not be practical.
Instead, give yourself 8-12 weeks to track your intake and develop healthier eating habits.
By learning to count your macros, you’ll learn the optimal ratios and portion sizes that work for you and your goals.
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