Have you ever tried counting calories while juggling work, family, and life’s other demands? It’s tedious and time-consuming, so it’s no wonder that many people abandon their calorie-counting efforts before achieving their goals. So, How to track macros?
Tracking macros is a more straightforward way to reach your diet and fitness objectives faster without the tediousness of counting calories. In this post, we’ll review macros for dummies so you can learn how to track macros, simplify your diet, and get back to living your life. As you’ll discover, DietAI’s AI calorie counter solution can help you count calories faster with artificial intelligence and make tracking macros even easier. With the AI calorie counter, you can take the guesswork out of calorie and macro tracking to achieve your goals sooner and return to living your life.
Table of Contents
Macros for Dummies
What Is a Macro Diet?
A macro diet focuses on counting macronutrients, or macros. These include proteins, fats, and carbohydrates. Different foods contain different amounts of these macronutrients. Tracking macros can help a person meet specific dietary goals like losing weight, gaining muscle, and improving health. A macro diet also requires staying within a particular calorie range. A person will calculate their daily calorie needs and determine their macros accordingly.
What Are Macros?
Macros, or macronutrients, provide the body with energy. The three macronutrients—protein, fat, and carbohydrates—comprise the foods people eat. Different foods contain different amounts of these macronutrients. Protein, fat, and carbohydrates each contain different energy per gram (g). This guide will refer to kilocalories (kcal) as simply calories.
What Is Protein and Why Does the Body Need It?
The body needs proteins to build and repair tissues, cellular communication, enzymatic reactions, immune function, and more. Protein-rich foods include meat, fish, eggs, beans, tofu, and nuts. There are approximately 4 calories in 1 g of protein. The Dietary Guidelines for Americans (DGA) recommends adults get 10-35% Trusted Source of their daily calories from protein. However, that amount may vary. It changes depending on a person’s age, body composition goals, muscle mass, and more.
What Is Fat and Why Does the Body Need It?
Fat helps a person’s body store energy. It also protects the nerves, regulates hormones, aids nutrient absorption, and maintains body temperature. High-fat foods include butter, oil, avocado, nuts, fatty fish, and meat. There are 9 calories in 1 g of fat. According to the DGA, adults should get 20-35% Trusted Source of their daily calories from fat. Although the diet industry has historically vilified fat, it is essential for a healthy body.
Some fats may be a better choice than others. Saturated fat, which is solid at room temperature, should be consumed in moderation by most people. The American Heart Association (AHA) recommends no more than one per day. Unsaturated fat, such as monounsaturated and polyunsaturated fat, is liquid at room temperature. Nuts, seeds, avocados, and oily fish contain these fats. These are healthy fats, and diets that contain a good amount of these fats have associations with many health benefits.
What Are Carbohydrates and Why Does the Body Need Them?
Carbohydrates, or carbs, are made up of sugar, starch, and fiber. They are the body’s primary source of energy. Examples of carbs-rich foods include potatoes, rice, pasta, fruit, beans, and oats. Carbohydrates contain 4 calories per 1 g, and the DGA recommends adults get 45-65% Trusted Source of their daily calories from carbs. People sometimes associate carbs with processed, less nutritious food such as cookies and white bread. However, many nutritious carbs are an essential basis of a balanced diet. Many of these foods are high in fiber and help keep a person full longer. Additionally, the energy provided by carbs is essential for fueling the body and brain. The amount of carbs a person needs varies. Some people thrive on lower-carb diets, while others require a diet higher in carbs.
What Is a Macro Diet and Counting Macros?
A macro diet involves counting macros instead of counting calories. There is no one specific macro diet. Each person’s macronutrient needs differ, so no two macro diets will look the same. Consulting a dietitian for appropriate macro ratios is a good idea if a person wants to count macros.
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How to Follow Macro Diet Efficiently
1. Calculate Your Caloric Needs
To track macros effectively, first determine your daily caloric needs. Everyone has a different maintenance caloric number based on age, gender, height, weight, and activity level. Once you calculate this number, you can create a caloric deficit or surplus to lose or gain weight, respectively.
2. Set Macronutrient Ratios
Next, distribute your daily calories among the three macronutrients—proteins, carbohydrates, and fats. There are common starting ratios (typically 25–40% for each macro) and variations that can be customized based on your specific health objectives and preferences. Some examples include:
Starting Ratio: 40% protein, 30% carbs, 30% fat
Lower Carb, Higher Fat: 40% protein, 20% carbs, 40% fat
Lower Fat, Higher Carb: 40% protein, 40% carbs, 20% fat
3. Track Your Food Intake
To ensure you’re meeting your macro targets, use a food diary or mobile app to track the macronutrient content of your meals. This will help you stay accountable and identify areas for improvement.
4. Prioritize Nutrient-Dense Foods
While IIFYM allows flexibility, aim to consume 80% of your calories from whole foods, including:
Fruits and Vegetables: Provide essential vitamins, minerals, and fiber.
High-Quality Proteins: Lean meats, fish, tofu, and legumes.
Whole Grains: Like quinoa, brown rice, and oats.
Healthy Fats: Including avocados, nuts, seeds, and olive oil.
This approach supports overall health and aids in meeting macro targets.
5. Maintain Consistency and Flexibility
Strive to meet your macro goals consistently, but allow occasional indulgences to promote sustainability and prevent feelings of deprivation.
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How to Count Macros in 4 Simple Steps
1. Use DietAI for Effortless Macro Tracking
DietAI transforms calorie counting with an innovative approach. A quick picture of your food is all it takes to get started. Our app instantly analyzes your meal from a simple photo, delivering accurate calorie and macro information without tedious manual logging. Beyond photo recognition, DietAI provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. 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 app that makes logging meals as simple as snapping a photo.
2. Understand Calories Per Macro
Every macro has a different calorie count, essential for accurately tracking your macros. Carbohydrates and protein provide roughly four calories per gram. This means a food or beverage item with 10 grams of protein will provide 40 calories from protein. Fat is the highest calorie nutrient, with nine calories for every gram, more than double the amount of energy as protein and carbohydrates. Thus, a food or beverage containing 10 grams of fat will provide 90 calories from fat.
3. Calculate Total Macro Calories
You can calculate the amount you eat by using the nutrition facts label. It is that simple. Anything that has a nutrition facts label also has macronutrients listed. This is precisely what the FDA uses to calculate the number of calories in your food. For example, the nutrition label for a half-cup serving of whole grain cereal says it provides 3 grams of fat, 13 grams of carbs, and 3 grams of protein. You can calculate the calories for each macro by multiplying each by their designated macronutrient calorie count.
3g of fat x 9 calories per gram = 27 calories
13g of carbs x 4 calories per gram = 52 calories
3g of protein x 4 calories per gram = 12 calories
These calorie amounts combined should equal the number of total calories for the food: 90 calories per serving.
4. Assess Macro Ratio Percentages
To find the macro ratio percentage for each, you simply divide each calorie amount by total calories (90) and then multiply by 100. Note: This percentage differs from the percent daily value on the label, which looks at your daily needs.
27 fat calories / 90 calories x 100% = 30% of calories from fat
52 carb calories / 90 calories x 100% = 57% of calories from carbs
12 protein calories / 90 calories x 100% = 13% of calories from protein
The percentage of all three — protein, fat, and carbohydrates — should total 100%.
11 Macro Diet Mistakes to Avoid
1. Neglecting Food Quality: Why It Matters
Are you fixated on achieving your macro targets without considering the food you consume? This oversight can lead to poor health over time and negatively impact your energy and performance. Instead, prioritize nutrient-dense, minimally processed foods to fuel your body effectively.
2. Ignoring Micronutrients: Don't Do It
Tracking macros and staying on top of your micronutrient intake is crucial. If you focus entirely on macros, you can develop deficiencies that lead to health problems. The good news? By correcting mistake number one, you can also remedy this issue. Eating more whole foods like fruits, vegetables, and whole grains will help you get the micros you need.
3. Recording Inaccurate Portion Sizes: Get It Right
Estimating food portions can feel tedious at first. However, recording incorrect portion sizes can affect your progress. It can also lead to overeating or undereating - which is problematic, especially if you are trying to reach a weight goal. Try using a food scale or measuring cups in the early weeks (or even months) to improve accuracy.
4. Not Adjusting for Individual Needs: Find Your Fit
Generic macro ratios, like those provided by the USDA, are a great starting point. But they may not suit everyone. Individual factors such as age, gender, activity level, and goals should be considered when setting macro targets. That’s why using a guide like Macro Diet for Dummies is helpful. It will walk you through the process of individualizing your numbers.
5. Overcomplicating Tracking: Keep It Simple
While tracking macros can be beneficial, it shouldn't become overly complicated or obsessive. Keeping it simple and sustainable is key to long-term success. If you feel tracking is taking over your life, dial it back. Track macros for just a single meal per day, use the plate method or take a few weeks off to regain balance and perspective.
6. Ignoring Fiber: Don't Overlook This Important Carb
Fiber is a crucial component of a healthy diet, yet it's often overlooked when tracking macros. Fiber is a carbohydrate, but you cannot get enough carbs without fiber. Adequate fiber intake is essential for digestion, gut health, and overall well-being. Try to choose whole grains instead of enriched or refined grains, and get 4-5 servings of fruits and veggies daily.
7. Failing to Plan: Prepare for Success
The most successful macro trackers plan their meals. Not planning meals can make it challenging to hit macro targets consistently. Take one day per week to prepare meals and healthy snacks ahead of time to ensure adherence to macro goals.
8. Relying Solely on Packaged Foods: Read the Labels
While packaged foods provide convenient macro information on the product label (and are easy to scan into apps), they may not always offer the best nutritional value. Moreover, front-of-package marketing claims can be tricky to decode and often inaccurate. As much as possible, try to incorporate whole, nutrient-dense foods for better overall health.
9. Ignoring Beverage Macros: Track Those Too
You may get good at tracking your meal macros, but what about your daily beverages? That morning coffee drink may contain sugar or fat. Alcoholic beverages also require you to track nutrient values (and can be high in calories). Ensure you learn how to track those drink calories to keep your program on track.
10. Disregarding Personal Preferences: Have Some Fun
For long-term adherence, it's crucial to incorporate foods you enjoy into your diet. Restricting yourself to foods you dislike can lead to dissatisfaction and eventual abandonment of tracking macros. Make your program sustainable (and prosperous!) by adding some of the treats you enjoy. Planning those treats will help you balance your other meals and snacks so everything stays balanced.
11. Not Listening to Body Signals: Tune In to Your Body
Paying attention to hunger and satiety cues is essential when tracking macros. Ignoring these signals and solely focusing on hitting macro targets can lead to disordered eating habits and an unhealthy relationship with food. Listen to your body! Eat when you’re hungry, and stop eating when you feel full.
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• Low Carb Macros
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• 40 30 30 Diet
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• Macro Ratios
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!
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