Mastering Macro Tracking: The Ultimate Guide and Benefits Explained

Macro tracking is a form of tracking your food but takes it a step further and can be used for any fitness goal: weight loss, muscle gain, performance goals, etc.

To really understand macro tracking, you must know what a macro is.

What is a Macro?

Macro is short for “macronutrient.” Macronutrients are nutrients your body needs the most of and make up your total calorie count: carbohydrates, fats, and protein. Alcohol is considered its own macronutrient as it contains calories but is not essential for everyday life.

Before you start tracking macros, it is important to understand what each macronutrient does for the body.

Carbohydrates

Carbohydrates provide your body with 4 calories per 1 gram. Carbohydrates are the body’s main source of energy, help regulate blood sugar and insulin control, and aid in triglyceride and cholesterol management (1,2). There are two types of carbohydrates: simple and complex.

Simple carbohydrates are easily digested for quick energy (1) and are found in sugar, candy, syrups, fruits, honey, and milk.Complex carbohydrates are made of more complex chains and take longer to digest and cause a steady increase in blood sugar.

These carbohydrates include starches and fiber. Foods that are complex carbohydrates are potatoes, whole grains, beans, legumes, lentils, oats, some fruits, and starchy vegetables (1).The acceptable macronutrient distribution range (AMDR) for carbohydrates is between 45-65% of your daily caloric intake (1).

Protein

Like carbohydrates, protein provides 4 calories per gram. Protein is considered the building blocks of the body and are important for building muscle, tendons, and skin, to repair damaged tissues, aid in hormone regulation, and help create enzymes.

For carbohydrates: You will take your total number of calories and multiply by 45-65% depending on your goal. You will take that number and divide it by 4 to get the total number of grams needed from carbohydrates. Example: 2,000 calories x .50=1,000 calories from carbohydrates. 1,000/4= 250g of carbohydrates.

For protein: You will take the total number of calories and multiply by 10-35% and take that number and divide it by 4 to get the total number of grams from protein. Example: 2,000x 0.30= 600 calories from protein. 600/4= 150g of protein.

For fat: You will take the total number of calories and multiply by 20-35% and take that number and divide it by 9. Example: 2000 x 0.20= 400 calories from fat. 400/9 ~ 44g of fat.

How To Track Macros

There are a few ways you can start tracking your macros. Apps like MyFitnessPal, LoseIt!, etc. are most commonly used to track macros and are convenient. They have an extensive database of food and allow you to scan barcode labels.

Just don’t let the apps calculate your calorie and macronutrient breakdown for you! They tend to underestimate your caloric needs. This is where working with a nutrition professional can help.

You can also use pen and paper to track. This way may be a little harder and take a little bit more work and research, especially if the food is whole food without a nutritional label.

Pros and Cons of Tracking Macros