Tracking Macros for Beginners: A Step-by-Step Guide

Most of our diet is made up of two types of nutrients. These are ‘macro’ and ‘micro’ nutrients. Macronutrients are the nutrients the body needs in large amounts to provide energy and support its basic functions, while micronutrients are needed in small amounts.

Tracking macros is important for maintaining a healthy weight and lifestyle. Having too much of one nutrient type can interfere with your gym progress, while consuming too little might not give you the nutrients needed to reach your goals. 

Keeping track of macros can give you a clear idea of what you need to achieve your fitness goals. Everyone's need for each macronutrient varies depending on factors such as:

• Age

• Gender

• Weight

• Fitness goals

You can track macros using an online calculator or apps, or manually using the Mifflin-St Jeor equation. To learn more about the basics, this guide provides a step-by-step approach to tracking your macros, and some additional tips from a dietician.

What Are Macros? 

Macronutrients, also called ‘macros,’ are the three main types of nutrients you eat most in your diet, and your body relies on them for energy to function properly throughout the day. Each macronutrient has its own benefits, but all are major sources of energy. Macronutrients are:

• Carbohydrates. Carbohydrates, also known as carbs, are basically sugar molecules. When you consume carbohydrates, your body converts them into glucose (1). Glucose serves as the main energy source for your cells, tissues, and organs. Your body can use glucose immediately for energy or store it in the liver and muscles for later use.

• Proteins. Proteins are large and complex molecules that have many important functions in the body. They are made up of hundreds or thousands of smaller units called amino acids, which are linked together in long chains. They do most of the work in cells and are essential for the structure, function, and regulation of tissues and organs (2).

• Fats. According to research, in a typical healthy diet, around 25–30% of the energy you need each day comes from fats (3). When you're exercising, your body initially uses energy from carbohydrates, but after about 20 minutes, it starts using energy from fat. Fats also assist your body in absorbing vitamins A, D, E, and K, and help keep you warm by insulating your body. 

So, when we talk about counting macros, we're actually keeping track of how much carbohydrates, proteins, and fats we’re getting from our diet. And this can help you understand how much of each nutrient you need in your diet. If you're trying to gain weight, you might need more of each nutrient, or if you want to lose weight, you might need less.

Why Macros Matter for Energy

We asked sports dietitian Jena Brown (RD, CSSD), the owner of Victorem Performance Nutrition, who works with endurance athletes for individualized nutrition, about how macros can affect your energy, recovery, and overall health. 

"Imbalanced macros can lead to low energy, poor recovery, fat gain, muscle loss, and increased risk of chronic disease," said Brown. She added, "For example, if you don’t eat enough carbohydrates to match your activity level, you’ll experience low energy and poor recovery, even if your overall calorie intake is adequate."

“You can eat different combinations of these macronutrients as long as you don't go over your daily needs. This means that if you balance your intake correctly, you can enjoy any type of food while still reaching your health or weight loss goals,” advised Brown.

Why Tracking Macros Beats Calorie Counting

Before discussing which is better than the other, let's talk about what these two terms mean. So, calorie counting gives you a daily calorie limit based on factors like your age, height, weight, and activity level. On the other hand, macro counting looks at how much of each nutrient, i.e., carbs, fats, and proteins you eat each day. 

Both methods help you keep track of what you eat, but tracking macros allows you to focus on specific nutrients to reach your goals. While macro tracking indirectly counts calories (since macros add up to your total calories), it lets you adjust your diet to focus on the nutrients your body needs the most. For example, if you're training for endurance, you might need more carbs to ensure you have enough energy for long workouts.

With calorie counting, you could technically eat anything as long as it stays within your daily calorie limit. But this approach could lead to eating mostly carbs and fats, which isn’t ideal since protein is essential for tissue repair and helps you feel full. 

“Tracking macros is better than calorie counting because the type of calories consumed is important. Meeting your calorie needs without considering your individual protein, carbohydrate, and fat needs affects your body composition and metabolism,” Brown advises. 

Tracking macros ensures a balanced intake of nutrients, making you aware of which nutrients to add more of to your diet and which ones to reduce. 

Step-by-Step Guide to Tracking Macros

Tracking macros might feel a bit tricky at first, but once you get the hang of the basics, it becomes much easier. We suggest using an online macro calculator to help you measure, count, and track your macros more easily. It’s a simple and useful tool you can use to find out the numbers you should aim for each day. 

Or, if you prefer manual calculations, here is a step-by-step guide.

Step 1: Determine Your Calorie Needs

Start by finding out how many calories your body needs each day. This is called your Total Daily Energy Expenditure (TDEE). To calculate TDEE, start by finding your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. Then, multiply that number by a factor that matches your activity level.

To calculate your BMR, you can use the Mifflin-St Jeor equation. According to the Journal of the Academy of Nutrition and Dietetics, the Mifflin-St Jeor equation is one of the most reliable methods for measuring resting metabolic rate (4). 

For Men: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5

For Women: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161

Once you have your BMR, multiply it by your activity factor to get your TDEE. Use the following activity multipliers:

• Sedentary (little or no exercise). BMR × 1.2

• Lightly active (light exercise/sports 1-3 days/week). BMR × 1.375

• Moderately active (moderate exercise/sports 3-5 days/week). BMR × 1.55

• Very active (hard exercise/sports 6-7 days a week). BMR × 1.725

• Super active (very hard exercise/physical job & exercise 2x/day). BMR × 1.9

After solving the Mifflin-St Jeor equation, you'll get a value for your total daily energy expenditure (TDEE). 

Step 2: Set Your Macro Ratio

As per the Dietary Guidelines for Americans, the recommended percentage of total daily calories for each of the macronutrients is as follows (5). 

• Carbohydrates. 45–65%

• Protein. 10–35%

• Fat. 20–35%

The macro ratios can vary based on your fitness goals — for example, whether your goal is to lose fat, build muscle, or maintain your current weight. Here are some common recommendations:

• Fat Loss. 40% protein, 30% fat, 30% carbs

• Muscle Gain. 30% protein, 20% fat, 50% carbs

• Maintenance. 30% protein, 30% fat, 40% carbs

“At some point, macros will need to be readjusted to support one goal at a time. This is because body fat loss requires a calorie deficit, and muscle gain requires a calorie surplus. Body fat loss often means reducing overall carbohydrate intake without over-restricting with more lean protein and a small calorie deficit,” Brown comments. 

 Step 3: Calculate Your Macros

Now, using your TDEE and preferred macro ratio, first convert the percentage of each macro into calories by multiplying the TDEE by the macro ratio. Then, convert calories into grams (since 1 gram of protein = 4 kcal, 1 gram of carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal).

For example, Macro counting for a TDEE of 2,531 kcal with a fat loss goal can be calculated as:

• Converting Into Calories First

Carb calories = 30 ÷ 100 × 2,531 = 759.3 kcal

Protein calories = 40 ÷ 100 × 2,531 = 1,012.4 kcal

Fat calories = 30 ÷ 100 × 2,531 = 759.3 kcal

• Converting Into Grams (Macros Counting)

Carbohydrate grams = 759.3 ÷ 4 = 189.8 g

Protein grams: 1,012.4 ÷ 4 = 253.1 g

Fats grams = 759.3 ÷ 9 = 84.4 g

So, these are the final values. Tracking macros involves knowing how many grams of each macronutrient (carbohydrates, proteins, and fats) you consume in your diet on a daily basis.

Step 4: Track Your Macros Daily

Keeping a daily log for tracking macros can help you stay accountable, spot eating patterns, and make adjustments based on your progress. You can get a food scale to measure portion sizes accurately, helping you track your intake more precisely. 

A macro tracking app can help you easily manage dietary fat intake, build muscle mass, and improve diet quality. Using a journal can also be effective for dialing in on your daily food intake to reach your health and performance goals.

Some apps have the option to turn off nutrition analysis if you want to track intake but have a history or increased risk of disordered eating or an eating disorder. Others let you take pictures of your meals and connect you with a registered dietitian for feedback and support. 

Adjusting Your Macros for Specific Goals

You can adjust your macro ratios depending on your fitness goals. For example:

• For Fat Loss: If you're following a keto diet, it's essential to count macros carefully to maintain the right balance of dietary fats. Increase protein and keep carbs moderate, with slightly lower fats to help reduce calories and maintain muscle.

• For Muscle Gain: Add more protein and carbs to support muscle growth, with moderate fats to meet your higher-calorie needs.

Meeting your macro goals with foods like burgers or french fries might help you reach your daily calorie needs, but it isn’t the healthiest choice. Try to include foods that cover your micronutrient (vitamins and minerals) needs, such as lean meats, leafy greens, whole grains, beans, or nuts. 

Also, make sure to check and adjust your macros often to make sure they match your progress and any new fitness goals.

Common Challenges and How to Overcome Them

Tracking fatigue is real, and it's important not to ignore it. We all experience moments when keeping up with even simple tasks or maintaining consistent eating habits can feel overwhelming. And that's completely okay.

Remember, something is always better than nothing. You can take breaks when needed, or instead of tracking everything every day, focus on consistently making healthy choices. Over time, you'll develop a good understanding of which meals contain different types of macros and their quantities.

To help stick to your macros when eating out, try logging your meal ahead of time. Before you go to the restaurant, check the menu and estimate the macros for the meal you plan to order. 

Why Consistency Is Key

Being consistent with your macro goals is essential for achieving long-term results. Consistency allows your body to adapt and respond positively to your diet, leading to better health and fitness outcomes. However, being consistent doesn’t mean you have to be a perfectionist or overly strict all the time, which can lead to depriving yourself of the foods you crave. 

Cheat days are perfectly fine, but it's important to find a balance between flexibility and discipline. While enjoying treats occasionally is good, maintaining a steady approach to your macro goals will help you stay on track and make progress toward your fitness objectives.

How Transparent Labs Products Can Help

Transparent Labs products are all third-party tested and can help you achieve your fitness goals when combined with a balanced diet and regular exercise. They also come in different flavors, giving you options based on your taste preferences. Here are some of our top picks:

• ProteinSeries 100% Grass-Fed Whey Protein Isolate - 2lbs: Transparent Labs protein powder is made from high-quality, grass-fed whey, which supports muscle growth and recovery after workouts.

• Transparent Labs Creatine HMB: Creatine supports muscle gain and recovery while helping you track your carbohydrate intake.

• Transparent Labs BCAA Glutamine: Contains branched-chain amino acids that aid muscle recovery, making it easier to monitor your protein intake.

• Transparent Labs PreSeries Bulk: A pre-workout formula that helps improve energy levels and performance, allowing you to balance your macro ratios effectively.

The Bottom Line

Macro counting is a helpful way to track your macros and improve the quality of your diet. You can create a balanced diet according to your needs by understanding the calories per gram for each macronutrient. Monitoring your macronutrient ratio helps with counting calories effectively, whether you aim to eat fewer calories for weight loss or increase your intake for weight gain.

So, if you want to improve your health and reach your fitness goals, start tracking your macros today. With a little effort and the right tools, you can take charge of your nutrition and work towards a healthier lifestyle.