Have you ever found yourself juggling numbers while figuring out how to meet your dietary goals? With so much noise about food and nutrition, tracking your macros can feel overwhelming. But it doesn't have to be. In this guide, we’ll explore So, how to track macros and cut through the confusion so you can count calories faster and meet your dietary goals like a pro!
One of the most effective tools for tracking your macros is DietAI's solution, AI calorie counter. This innovative app makes counting calories faster and easier by using artificial intelligence (AI) to do the heavy lifting for you. With the help of this helpful tool, you’ll be able to determine your dietary needs and keep track of your macros to reach your goals.
Table of Contents
Benefits of Tracking Macros
1. Discovering Nutrition Through Tracking
When you start tracking, you will learn a wealth of nutrition information. This may seem silly, but it’s true. I’ve taken the highest degree you can get in nutrition, a Ph.D. in nutritional sciences, yet the most I ever learned about nutrition was by tracking macronutrients. I started doing it back in 2001, and it was way more challenging back then, as I had to use a book of food counts, but I learned so much about what was in foods and which foods could be used to meet my daily macronutrient goals.
2. Understanding Your Caloric Needs
By tracking your protein, carbohydrate, and fat intake, you will also track your calories by default. Protein has 4 calories per gram, carbohydrates 4 per gram, and fat 9 calories per gram. Monitoring over time gives you an excellent idea of what level you tend to maintain your body weight. This will be very helpful when adjusting during a gaining or fat loss phase or when planning your next one.
3. Building Muscle More Effectively
I can’t tell you how many times when people are in a gaining phase, they say, “I don’t know why I’m not getting bigger; I’m eating a ton!” But when I calculate their intake, they eat 2300 calories. They would express shock and swear they thought they were taking over 3000! By tracking your macronutrient intake, you will KNOW what level of calories and macros you gain. So if you are eating 2300 kcals from, for example, 200g protein, 240g carbs, and 60g fat (remember protein = 4 calories per gram, carbs = 4 calories per gram, fats = 9 calories per gram) and not gaining, then perhaps you should bump it up to 2600 or 2700 calories. You can bump up your macros to accommodate this. The point is you will KNOW, and it will not be a bunch of guesswork.
4. Losing Fat More Effectively
For the same reason that tracking helps with gaining fat, it will help with losing fat. If you are not losing body fat and eating 2000 calories, then you will know, and you can reduce your macronutrient intake accordingly to get your fat loss jump-started.
5. Macro Tracking Provides Data Over Time
Due to the popularity of smartphones, there are many great macronutrients and data trackers. Myfitnesspal is extremely popular; you can sync it with your phone and desktop/laptop. My Macros+ is probably the best one for iPhone, and they will also have one for computers in the future. What is so great about this? You will have an entire history of your intake going back years, and you can see what you were eating, when you were eating it, and how your body was responding. By learning from your past, you can develop a better program for your future.
6. Make Nutrition Fun Again
Instead of just eating the same old foods repeatedly, by tracking your macronutrients, you can create fun meals to fill out your daily intake. Anything that fits your ratios is fair game. This will increase adherence, as it will be more fun for you. Get creative with your shakes; try baking with protein powder (the Quest ones are great for both purposes, and I like that they tell you exactly how much whey and casein you’re getting). You no longer have to pack 4 meals with you every time you leave my house. Instead, you can grab food on the go or incorporate easy travel options packed with high-quality protein and fiber and taste great. However, you will still fit almost anyone’s macronutrient goals.
7. Tracking Eliminates The Cheating Mentality
Ever have a day where you can’t eat your everyday foods, and it turns into an all-you-can-eat buffet, and you wake up many pounds heavier, pissed off that you just sabotaged several weeks of hard work? Why did it happen? Because you weren’t flexible with your nutrition, you had no idea how to incorporate other foods. But if you are tracking my macronutrient intake, you don’t have to fall victim to the ‘cheating’ mentality.
There are no cheats; just hit your daily macronutrient intake. If your friends are going out for pizza, there’s no reason you can’t join them on occasion. Instead of eating 2 large pizzas on your own because you are ‘cheating,' just fit a couple of slices into your daily macronutrient intake. Is it something you want to do for every meal? Of course not (plus, it’s impossible unless you are eating over 5000 calories per day). But having a modest amount of these foods and staying on target and consistent with your goals is much better than completely falling off the wagon.
5 Efficient Tips on How to Track My Macros
1. Use DietAI to Count Macros
The macronutrient tracking app DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Figure Out Your Macro Goals
The number of macronutrients you need daily will depend on your diet. For example, suppose you are on a ketogenic diet. According to Harvard T.H. Chan School of Public Health, you'll typically shoot for 70 to 80 percent of calories from fat, 5 to 10 percent from carbohydrates, and 10 to 20 percent from protein.
3. Know Your Target Number of Calories
If, for example, you’re a woman aged 31 to 50, you’ll likely want to eat 1,800 calories per day, which the USDA suggests for women in that age range.
4. Calculate Your Macro Needs
Time to do a little math! If you take in 1,800 calories per day and are on the keto diet, you’ll want about 1,260 calories from fat (70 percent), 180 calories from carbohydrates (10 percent), and 360 from protein (20 percent). That equals about 140 g of fat, 45 g of carbohydrates, and 90 g of protein, which is based on the assumption that carbohydrates have four calories per gram, fats have 9 calories per gram, and protein provides four calories per gram, according to the Cleveland Clinic. Looking for a reliable app to track calories and help manage your weight loss journey? Check out our in-depth Lose It! review to find out how this app can assist you in reaching your health and fitness goals.
5. Reconsider the Diet
Counting macros is a lot of work, and the benefits are unproven. What to do instead? “The advice was distilled down into seven words by Michael Pollan, with whom I emphatically agree: Eat food, not too much, mostly plants,” says Katz. “Get the foods right, and let the macro — and for the most part, micronutrients take care of themselves,” he says.
Related Reading
• Apple Diet
• Macros for Muscle Gain
• Best Macro Tracking App
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8 Best Macro Tracking Apps
1. DietAI
DietAI isn't like other macro-tracking apps that simply calculate your macros and allow you to track them as you go. Instead, it uses artificial intelligence to create personalized diet plans based on your goals, preferences, and health. Then, it tracks your food intake to see how closely you follow the plan and adjusts as needed to help you reach your goals.
2. MacroFactor
MacroFactor is a standout app in the macro tracking space, offering an incredibly intuitive and user-friendly experience. As a nutritionist, I’ve been thrilled to see how this app goes beyond basic macro tracking to provide actionable insights that help users achieve their goals efficiently and sustainably. What makes MacroFactor unique is its science-backed algorithms that adapt to your progress. Unlike traditional macro apps, MacroFactor doesn’t just ask you to adjust your macros manually; it uses your input (like body weight changes and calorie intake) to update your targets dynamically. This makes it an excellent choice for anyone looking for a more innovative, data-driven way to track macros.
Pros
Automatically adjust macros based on your actual results.
Focuses on long-term sustainability, not crash dieting.
Excellent user interface with a clean, modern design.
Integrates with fitness trackers for accurate calorie burn estimates.
Cons
It's free for only 7 days
3. MyMacros+
MyMacros+ is the first paid-only macro tracking app on our list. However, it’s a one-off payment of $2.99, so it’s hardly breaking the bank! This provides access to the 5 million food items database and a barcode and label scanner. The app is straightforward and includes an Apple Watch version, allowing you to track things on the move. You can add your recipes based on ingredient macros or include information available on labels, making it quick and easy to track your macros throughout the day. The Pro version costs $1.99 monthly and gives you access to deeper data analysis and a diet summary. The Macro Coach option ($9.99 monthly) tracks your weekly targets for better progress analysis. MyMacros+ is perhaps not the best option for newbies, as it’s helpful to have some starting information. But if this is you, it’s a great way to level up your macro tracking.
Pros
Despite being paid-only, the app offers many good features at a low price.
Comprehensive options for tracking macros and diet goals
The Apple Watch app is a nice addition
Macros Inc. verified entries within the food database
Cons
It can be more time-consuming to learn
4. Macro Sync
Macro Sync is a free macro tracking app designed by experts at Macros Inc. and nutrition coaching leaders. Unlike many competitors, which charge for premium features, everything in Macro Sync is free, including tools that other apps lock behind a paywall. With Macro Sync, you gain access to verified food entries, a barcode scanner for easy tracking, and the ability to set custom goals. It’s a simple, user-friendly app that helps you track your macros, create personalized goals, and measure your progress. The app is updated regularly based on user feedback, ensuring it remains responsive to the community’s needs. While it’s still growing and the database isn’t massive, Macro Sync’s development is fast-paced, with more entries regularly added. It offers a fantastic solution backed by a trusted name in the industry for anyone looking to level up their nutrition tracking without hidden fees.
Pros
Completely free with premium-level features
Easy to use and customizable
Integrated barcode scanner for quick tracking
Verified entries by Macro Sync for accuracy
Community support and constant updates
Net carb tracking options for low-carb diets
Cons
The database is still expanding, but more entries are being added frequently
5. 1st Phorm App
The 1st Phorm App is such a dynamic app. I strongly recommend it for busy people who don't have time to independently piece together a custom diet plan because it puts an entire weight-loss ecosystem at your fingertips with a catalog of passive and interactive features. You'll track apps, plan a personalized meal plan, follow along with all the best workouts, and get guidance from an advisor.
Let's start with the meal planning. This app allows you to select a custom macro plan based on your goals and lifestyle. Your barcode scanner is connected to the world's largest database of food! You can also save custom meals that you like for easy tracking. The workouts alone make this app worth its weight in gold. You're tapping into EMOM interval training, cross-training/functional fitness, strength training, traditional workouts, weight-loss workouts, and workouts tailored for home exercise. Your workouts are customized for tailored results. There's even a visual progress tracker that keeps you motivated.
The thing that ties it all together to make this app such a powerful tool for success is direct personalized access to your TransPHORMation advisor. Get direct support for any questions at any point in your journey. You're also getting encouragement, support, and knowledge to help you see incredible progress from daily livestreams from registered dietitians and NASM-certified nutrition specialists. You can also join your fellow macro counters in competitions with opportunities to win up to $50,000.
Pros
It makes planning a custom meal plan so easy.
You're tapped into the largest food database in the world. Just scan food to get information on practically anything!
Incredible selection of cutting-edge relevant workouts for every type of fitness goal.
You can message advisors directly.
Livestreams are packed with helpful information.
You can customize your experience every step of the way.
I love the community aspect of the optional competitions.
Cons
While I love the weekly assessment, I'd love it if it went a little deeper because it's so valuable.
6. MacrosFirst App
MacrosFirst app is one of the easiest, most simplistic macro trackers but contains some of the most influential and intuitive features. The best part? It offers some of the most coveted macro tracking app features for free! While MacrosFirst offers a paid version of its app, it provides so much value in its free version that thousands of macro trackers have made the switch and are unlikely to return. Two of macro trackers' most significant pain points are tedious macro math, back-and-forth serving size adjustments, and manually entering foods into the database.
MacrosFirst tackles both of these problems in the free version of the app by offering the ability to auto-calculate food portions based on your macros. This means no more macro math and adjusting portions to fit your macros. This feature is exclusive to MacrosFirst and makes tracking exponentially easier. Furthermore, they have a Smart Label Scanner that instantly scans your nutrition label and automatically populates the nutrition information in the app for you—no more manual entries! These features and benefits are unheard of on other free apps, making this the best free and premium app on the market.
Of course, if you’re willing to shell out a few extra bucks each month to upgrade to the app's premium version, you’ll enjoy even more benefits, like the ability to adjust your macros by the day. So, for those who like to carb cycle or utilize high/low-calorie days, the app's premium version makes it a breeze to customize your macros in many ways, making it well worth the upgrade.
Pros
Simple, clean interface that’s easy to use
Not bloated with ads and extras
Auto-calculate food portions based on your macros
A great database of foods that’s ever-expanding
Free premium scanning tool that auto-populates nutrition information for you
Ability to edit your daily goals based on my macro needs (with the paid version)
There are very low monthly costs for the paid version of the app
Cons
It’s not fully integrated with all fitness trackers yet
There’s no body weight tracking option yet, but it's coming soon!
7. Loseit
LoseIt! focuses on weight loss rather than other diet plan goals. As such, it tracks metrics like water consumption and exercise and macro tracking. If you want an all-in-one location specifically for weight loss, it’s a great option. The base app is free, but a Premium version costs $39.99 annually. The free option provides macro tracking, goal-setting metrics, and an extensive food database. It also includes a barcode scanner and food suggestions. The Premium version offers device and app syncing, food insights, workout plans, and personalized goals. It’s a reasonable price to pay for these features, especially if you’re new to weight loss and don’t know how to start. Of course, if you have some experience, you likely won’t need them.
Pros
The food database includes everyday restaurant items
The free option offers a good weight loss management platform
Provides a holistic approach to weight loss
Cons
Setting up and tracking all the metrics can be time-consuming
8. Coronometer
Do you like setting goals and looking forward to working towards them? Then, get this app to track macros. It's great for setting weekly goals and keeping track of your caloric intake. Cronometer has the potential to be your next app for tracking macros. It is designed for people who are very serious about their nutrition and health-tracking game. The best free macro tracking app features various food databases with detailed nutrient tracking of calories, macros, vitamins, and minerals. One can set highly customizable goals and get detailed nutritional reports. It syncs with various health devices and apps to give you a 360-degree view of your well-being. These set features are compatible with all systems, which makes it the best app for tracking macros.
Pros
Detailed nutrient tracking, including vitamins and minerals
Highly customizable goals
Syncs with many fitness devices and apps
Comprehensive food database
Cons
The interface can be complex for new users
Some features are behind a paywall
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• Low Carb Macros
• Macro Foods
• Macro Ratio for Muscle Gain
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• 40 30 30 Diet
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• Macro Ratios
Best Macro Ratio for Weight Loss
Finding Your Ideal Macro Ratio for Weight Loss
The best macronutrient ratio for weight loss varies for each individual, depending on several factors such as age, health condition, and overall goals. The Dietary Guidelines for Americans 2020-2025 suggest the following daily macronutrient ratios:
Protein
10-30% for people ages 4 to 18 years; 10-35% for people older than age 18 years
Fats
20-35% for people ages 4 years and older
Carbohydrates
45-65% for everyone. Despite these macronutrient ratios, many diets claim to be more beneficial for weight loss. These may focus on adding or eliminating certain macronutrients, such as high-protein, low-carb, and low-fat diets. What does the research say? There are studies to both support and oppose different macronutrient ratios for weight loss. However, the most important nutritional component of weight loss is being in a calorie deficit. This forces your body to draw energy from its current stores (body fat) regardless of the macronutrient makeup of your diet. Research suggests you can lose weight healthily and sustainably regardless of your macronutrient ratio. For example, a 2020 review found that several macronutrient ratios promoted weight loss and dietary habits, such as meal timing and eating larger meals for breakfast.
A 2020 review of 121 studies compared the effects of 14 popular diets on weight loss and cardiovascular risk factors. The authors found differences in weight loss and blood marker levels across the different diets. However, weight loss reductions occurred in all 14 diets, regardless of the macronutrient ratios. A 2018 study divided 600 overweight people into low-fat or low-carb diets. After 2 months, both groups' participants added fats or carbs to their diets. After 1 year, the low-fat diet group lost 11.7 pounds (lbs) (5.3 kg), while the low-carb group lost 13.2 lbs (6 kg)—a mere difference of 1.5 lbs (0.7 kg). While the macronutrient composition of your diet may not directly influence weight loss, it can affect your ability to adhere to a reduced-calorie diet.
Download DietAI Today for 80% Off!
Tracking macros can be tedious. It often involves extensive food journaling, manual calculations, and time-consuming research to determine how to meet your macro goals. Artificial intelligence (AI) can help you track macros and streamline the process. For example, DietAI is an AI-powered app that enables you to track macros by simply taking a photo of your food. The app instantly analyzes the image and provides detailed information on calories, macros, etc. You can also scan barcodes of packaged foods for immediate nutrition information. DietAI takes the tediousness out of tracking macros so you can focus on reaching your goals.
The Benefits of Tracking Macros
First, tracking macros helps you better understand the foods you consume. This knowledge can help you make better dietary choices to reach your health and fitness goals. Next, tracking macros can help you lose weight, gain muscle, and improve athletic performance. Finally, tracking macros can help you transition to a new diet. For example, if you want to shift from a diet high in processed foods to a more nutritious approach, tracking macros can help you make this change easier.
How to Track Macros
Before you start tracking macros, it’s crucial to set clear goals. Establishing concrete targets will help guide your tracking and give you something to work toward. Next, figure out how many macros you need to meet your goals. An online calculator can estimate your macro needs based on your diet and fitness goals. Finally, start tracking. You can use pen and paper or a digital method. A nutrition app will make it easier to log your foods and calculate the macros to see how close you are to your targets.
Related Reading
• MyFitnessPal Alternatives
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