A Beginner's Guide to Macros: How to Track Carbs, Protein, and Fats

What Are Macros? (And Why Should You Care?)

If you're into fitness, weight loss, or just want to feel healthier, you've probably heard the term "macros." Short for macronutrients, macros are the three main nutrients your body needs to thrive: carbs, protein, and fats. Learning how to track macros can help you hit your fitness goals, whether you want to lose weight, build muscle, or boost energy.

Before diving into macro tracking, it's important to know your daily calorie target. Calculate your daily energy needs here to get started.

Macros 101: Carbs, Protein, and Fats Explained

Macronutrients are like fuel for your body. Each plays a unique role:

Carbohydrates (Carbs):

Your body's main energy source

Found in foods like bread, rice, fruit, and veggies

1 gram of carbs = 4 calories

Protein:

Builds and repairs muscles

Found in chicken, eggs, beans, and Greek yogurt

1 gram of protein = 4 calories

Fats:

Supports brain health and hormone production

Found in avocados, nuts, olive oil, and fatty fish

1 gram of fat = 9 calories

Fun fact: All foods are a mix of these macros. For example, an avocado has healthy fats and a little protein!

Why Track Macros? 5 Benefits You'll Love

Learning how to track macros isn't just for bodybuilders! Here's why it's worth trying:

1. Lose weight without starving yourself

2. Gain muscle by hitting protein goals

3. Boost energy by balancing carbs and fats

4. Fix cravings by eating the right mix of nutrients

5. Feel in control of your diet (no more guesswork!)

How to Track Macros: 4 Simple Steps

Ready to start? Follow these easy steps to master macro counting:

Step 1: Calculate Your Daily Macro Goals

First, figure out how many grams of carbs, protein, and fats you need daily. Here's a basic formula:

Protein: Aim for 0.7–1 gram per pound of body weight (e.g., 140g for a 140-lb person)

Fats: 20–30% of your daily calories

Carbs: The remaining calories after protein and fats

Example:

If you eat 2,000 calories/day:

Protein: 150g (600 calories)

Fats: 67g (600 calories)

Carbs: 200g (800 calories)

Step 2: Use a Food Tracking App

Apps make tracking carbs, protein, and fats super easy. Try these:

MyFitnessPal (free + user-friendly)

Cronometer (great for accuracy)

Lose It! (fun for beginners)

Step 3: Read Nutrition Labels

Check labels for serving sizes and macro amounts. Pro tip: Weigh your food with a kitchen scale for exact portions!

Step 4: Plan Your Meals

Prep meals ahead to hit your macro goals. For example:

Breakfast: Oatmeal (carbs) + eggs (protein) + peanut butter (fats)

Lunch: Grilled chicken (protein) + quinoa (carbs) + avocado (fats)

Common Macro Tracking Mistakes (And How to Avoid Them)

Even pros make mistakes! Here's what to watch out for:

Guessing portion sizes: Use measuring cups or a food scale

Forgetting snacks: That handful of nuts counts toward your fat intake!

Ignoring drinks: Smoothies, coffee creamer, and alcohol have macros too

Best Foods for Hitting Your Macro Goals

Struggling to balance carbs, protein, and fats? Try these staples:

High-protein: Chicken breast, tofu, cottage cheese

Healthy carbs: Sweet potatoes, oats, berries

Good fats: Almonds, salmon, chia seeds