Tracking macros can feel overwhelming when you're getting started. You might think, How do I even begin? It can feel like solving a complex puzzle without all the pieces. This guide will explain a macro diet, how to track macros, and tips for getting started. So, How to track macros?
You'll also learn about a handy tool for counting calories faster, allowing you to focus on the more enjoyable parts of macro dieting. One of the best ways to simplify tracking macros is to use DietAI's AI calorie counter. This intuitive tool helps you uncover foods' calorie and macro counts in seconds. The faster you can track calories and macros, the sooner you can find your rhythm and reach your goals.
Table of Contents
What is a Macro Diet?
Macro dieting and flexible dieting mean essentially the same thing. The term macro in this diet, short for macronutrients, focuses on the percentage of carbohydrates, fat, and protein consumed daily. How much you are allowed daily (or per meal) depends on your body composition, age, and health goals. Meeting with a sports-certified dietitian for macro dieting is the best way to narrow down a daily plan. Some people use macro dieting to lose weight, gain muscle mass, or adjust nutrients based on their health goals. Instead of counting calories, macro dieting has two significant steps:
Calculating your macros: Calculations determine how many grams of protein, carbohydrates, and fat you need daily to meet your health goals. See a macro calculator for an example of how this may look.
Tracking your macros: Once you know them, you must stay within them daily and adjust as needed.
Understanding the Macro Diet’s Flexibility and Challenges
A macro diet may be flexible, but it is also cumbersome. While the macro diet can pair with other diet plans or dietary preferences, it does mean a strict and detailed accounting of everything you eat. It requires measuring or weighing food intake on paper, a spreadsheet, or through an app like MyFitnessPal. You may have flexibility in what you eat, but if you eat that doughnut for breakfast, your whole day must be adjusted to accommodate it.
Can I Eat Whatever I Want on the Macro Diet?
Yes and no. Macro dieting fans claim that all foods can be enjoyed if they fit into your daily macros. However, trending social media posts with the hashtag #iifym, meaning "if it fits your macros," can be deceiving. "Yes, you can eat what you want on the macro diet, but if you splurge on higher macronutrient foods, you have to figure out how to fit them in your daily allowance," says Jenna Roeding, Nebraska Medicine nutrition therapist. "This is where it gets more restrictive and not necessarily satisfying. Even if your body is telling you that you're hungry, you can't listen to what your body is telling you because your allotted amount of macros is gone. It can be an unhealthy cycle."
Short-Term Fix or Long-Term Lifestyle Change?
Use for short-term goals rather than a long-term lifestyle. Macro dieting may be helpful if followed to meet a specific fitness goal in the short term. "It can be helpful in the short term if you are bodybuilding or trying to build lean muscle for competition, but not as a sustainable life-long healthy eating pattern," explains Roeding. "I recommend that if a person decides to try it, use it with caution because these kinds of diets are unsustainable as a lifestyle. It's unsustainable because our bodies aren't built for this kind of restrictive eating. Still, it also limits a wider variety of nutrients due to the complexity of figuring out what macronutrients are allowed. Many people end up eating the same things repeatedly because it's just easier."
The Social and Psychological Effects of Macro Dieting
Consider the social and psychological aspects. How will this diet fit into your social lifestyle? How do you feel before and after that big event? Sometimes, restrictive diets can take the fun out of eating altogether, especially in social settings. We may feel guilty, frustrated, or overwhelmed if we're not careful. "The American social culture is so wrapped around food that strict diets can make it near impossible to stay on track," comments Roeding. "People can end up feeling anxiety around it, so I feel it's just not practical in the real world. We can get so laser-focused on counting numbers that we end up with obsessive behaviors surrounding food. We need to be mindful about our habits and the ‘why' behind our eating."
Related Reading
• Apple Diet
• Macros for Muscle Gain
• Best Macro Tracking App
• Best App to Track Macros
• Macro Diet Plan
• Macro Ratio for Weight Loss
Benefits of Macro Diet
Carbohydrates: The Body’s Go-To Energy Source
Carbohydrates are our primary fuel source. When we eat carbs, our bodies break them into smaller molecules and absorb them into our cells. The cells then convert these molecules into ATP or adenosine triphosphate, the primary energy source that powers most metabolic functions. Ideally, we want most of our carbs from whole foods—fruits, vegetables, and whole grains. Luckily, the macro diet doesn’t require eliminating your favorite foods.
Instead, you can indulge in delicious cookies and cream ice cream or that pizza you’ve been craving all week if it fits your macros. Fiber is an essential carb. Why? For starters, it helps keep us regular. However, fiber also boosts immune function and regulates our digestive system. Fad diets that restrict your carb intake may inadvertently limit your fiber intake. Following the macro diet helps you eat the right portion of fiber daily, and in turn, your body will have the necessary intake to benefit from a fiber-rich diet.
Carbs also help you preserve muscle. This is extremely important because it’s thanks to our muscles that we can burn any excess energy. Some associated consequences of muscle atrophy include metabolic changes and a diminished capacity for fat oxidation. And when your body needs energy and finds itself deprived of its primary source (carbohydrates stored in the form of glycogen), it turns to your muscles to get it.
Proteins: The Satisfying Macronutrient
Proteins play a crucial role in regenerating and repairing body tissues and cells, producing hormones, and strengthening the immune system. Protein foods are rich in amino acids, the building blocks of every cell in our body. They also help build muscle and prevent muscle mass loss. But there is more. A group of proteins called enzymes triggers and regulates many biochemical reactions within our bodies. Some of the functions that depend on enzymes are food digestion, energy production, and muscle contraction. Hormones are proteins that act as messengers within and between cells, tissues, and organs. Proteins also act as the body’s buffer system. What does this mean? It means that they help maintain appropriate pH values.
Additionally, proteins regulate the fluid balance between blood and the surrounding tissues by attracting and retaining water where and when necessary. But as if all that wasn’t enough, ingesting your body’s precise protein requirements helps you feel satisfied. Proteins keep you from feeling hungry often. How is that possible? You are probably thinking that fiber does that. Fiber does help you feel fuller quicker, but proteins help you feel full for longer. According to a study published in the Journal of the Academy of Nutrition and Dietetics, proteins activate the release of satiety hormones. This hormone signals the brain that you’re good in the hunger department.
Fats: The Misunderstood Macronutrient
Fat was, until not so long ago, considered the devil of food groups. Some nutritionists even removed it entirely from the diet of those looking to lose weight. But the truth is the body needs fat, of the healthy kind, to lose weight. Yes, you read right; the body NEEDS fat to lose fat. Consuming fats increases your metabolism and, in turn, increases the fat-burning rate. On the contrary, if you are on a low-fat diet, you tell your body not to burn fat.
Fat and oils are essential for the human body to function efficiently, so we need to consume certain types of fats daily. Some compounds, such as linoleic and linolenic acids, must be sourced from our food because the body cannot produce them. These are called essential fatty acids and play vital roles in blood coagulation, brain development, and reducing blood cholesterol. Essential fatty acids help prevent heart disease. Opting for a completely fat-free diet can be counterproductive for your overall health. Why? Many nutrients are fat-soluble, so the body needs fat to absorb and/or transport them. This is the case for carotenoids and vitamins K, A, D, and E. Not ingesting healthy fats can lead to micronutrient deficiency and, thus, health problems.
Other roles of this macronutrient include regulating the compounds that go in and out of our cells, providing structure to cell membranes, helping keep skin and hair healthy, and aiding in cell communication, which is essential for the body to function correctly. As you can see, the nutritional pyramid exists for a reason, and depriving ourselves of one or more macros will only harm our health in the long run. The health benefits of the macro diet lie in the fact that it helps us lead a balanced diet. The advantage? It does so without keeping us from ingesting the food we love! This makes dieting more manageable and more sustainable in the long run because who doesn’t want to eat delicious food and still be able to lose those extra pounds and keep them going?
Download DietAI Today for 80% Off!
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!
How to Efficiently Follow a Macro Diet for Beginners
1. Use DietAI to Count Macros
Tracking macros has never been easier than with the DietAI app. This user-friendly app takes the hassle out of logging food by analyzing meals from photos to deliver accurate macro and calorie information. Simply snap a picture of your food, and the app does the rest! Beyond photo recognition, DietAI provides convenient barcode scanning for packaged foods, comprehensive progress tracking, and personalized nutrition insights tailored to your goals. Whether 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.
2. Figure Out Your Macro Goals
Your macro goals depend on your specific diet. For instance, according to Harvard T.H. Chan School of Public Health, following a ketogenic diet, you’ll typically aim 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
Before calculating your macro needs, you should determine your target calorie intake. This number will vary based on individual factors, including age, sex, activity level, and overall health. For example, if you’re a woman between the ages of 31 and 50, you’ll likely want to eat about 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 4 calories per gram, fats have 9 calories per gram, and protein provides 4 calories per gram, according to the Cleveland Clinic.
5. Reconsider the Diet
Counting macros is a lot of work, and the benefits are unproven. What to do instead? “The advice was distilled 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, micro — nutrients take care of themselves,” he says.
Related Reading
• Low Carb Macros
• Macro Foods
• Macro Ratio for Muscle Gain
• Best Macros for Fat Loss
• 40 30 30 Diet
• Macro Split for Cutting
• Macro Ratios
3 Best Macro Diet Recipes for Beginners
1. Holiday Crescent Roll Breakfast Casserole
This Holiday Crescent Roll Breakfast Casserole recipe is a great way to kick off the day with delicious flavors and protein. The turkey sausage brings flavor and reduces fat, while the crescent rolls add a buttery taste and texture everyone loves.
Ingredients
1 can of crescent rolls
1 pound turkey sausage
6 large eggs
1 cup shredded cheese (cheddar or your choice)
Salt and pepper to taste
Instructions
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with nonstick cooking spray.
Unroll the crescent rolls and lay them evenly in the bottom of the prepared dish, pressing any seams together to form a solid crust.
Over medium heat, cook the turkey sausage in a skillet until it’s no longer pink, breaking it into crumbles as it cooks. Drain any excess fat.
Spread the cooked sausage over the crescent roll crust. Whisk the eggs with salt and pepper in a bowl, then pour over the sausage. Sprinkle the shredded cheese on top.
Place the casserole in the oven and bake for 30-35 minutes until the eggs are set and the cheese is melted and bubbly.
Let the casserole cool briefly before slicing and serving.
This dish combines juicy turkey sausage, fluffy eggs, buttery crescent rolls, and melted cheese, making it perfect for holiday brunches or meal prep breakfasts.
2. Healthy Cheesy Southwest Hashbrown Casserole
This Healthy Cheesy Southwest Hashbrown Casserole is packed with flavor and nutritious ingredients. It’s perfect for breakfast or brunch, and the leftovers are great for meal prep, too.
Ingredients
1 pound hash browns (fresh or frozen)
1 pound turkey sausage
1 bell pepper, diced
1 small onion, diced
2 cups fresh spinach
1 cup shredded cheese (Mexican blend or your choice)
6 large eggs
1/2 cup milk
1 teaspoon chili powder
Salt and pepper to taste
Instructions
Preheat the oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish with nonstick cooking spray.
Over medium heat, cook the turkey sausage in a skillet until it’s no longer pink, breaking it into crumbles as it cooks. Drain any excess fat.
In the same skillet, add diced bell pepper and onion. Cook until softened, about 5 minutes. Add the spinach and cook until wilted.
In a large bowl, mix the hashbrowns, cooked sausage, sautéed vegetables, and half of the shredded cheese.
Whisk together the eggs, milk, chili powder, salt, and pepper in a separate bowl.
Pour the egg mixture over the hash brown mixture and stir to combine. Transfer everything to the prepared baking dish and spread it out evenly. Sprinkle the remaining cheese on top.
Place the casserole in the oven and bake for 45-50 minutes until the eggs are set and the top is golden brown.
Let the casserole cool for a few minutes before slicing and serving.
This casserole is filled with savory hash browns, sausage, and various vegetables, offering a nutritious and delicious meal under 300 calories per serving.
3. Mediterranean Egg White Pizza
This Mediterranean Egg White Pizza is a protein-packed way to start the day. It brings bold Mediterranean flavors to breakfast and is perfect for meal prepping.
Ingredients
2 cups liquid egg whites
1 cup chopped fresh spinach
1/2 cup diced tomatoes
1/4 cup chopped red onions
1/4 cup crumbled feta cheese
1/4 cup shredded mozzarella cheese
1 teaspoon dried oregano
Salt and pepper to taste
Instructions
Preheat the oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish with nonstick cooking spray.
Pour the liquid egg whites into the prepared baking dish, ensuring an even layer.
Evenly distribute the chopped spinach, diced tomatoes, red onions, feta cheese, and mozzarella cheese over the egg whites. Sprinkle dried oregano, salt, and pepper on top.
Place the dish in the oven and bake for 25-30 minutes until the egg whites are set and the cheese is melted.
Let it cool slightly before slicing into portions.
This fluffy dish is simple to make and great for any meal of the day.
Download DietAI Today for 80% Off!
Tracking Macros Doesn’t Have to Be Complicated: DietAI Makes It Easy!
When you’re trying to lose weight, gain muscle, or just eat better, tracking macros can help you reach your goals faster. Macros, or macronutrients, refer to the three primary nutrients that provide the calories in our food: protein, carbohydrates, and fats. Different foods contain these nutrients in varying amounts, and each person has unique macro needs based on their goals, body type, and activity level.
For instance, to build muscle, you must focus on high-protein foods and track your intake to meet specific targets. Creating a structure for your diet and monitoring your progress can help you achieve your muscle-building goals. Tracking macros can help you reach your goals faster, and it doesn’t have to be complicated. With DietAI, you can take the guesswork out of nutrition tracking to focus on what matters: reaching your goals.
Let AI Take the Guesswork out of Tracking Macros
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!
Related Reading
• MyFitnessPal Alternatives
• Macros for Dummies
• Lean Bulk Diet Plan
• How to Track My Macros
• Top Calorie Counting Apps
