by Erin D Marion - Published 6 months ago

Macro Guide: Everything You Need to Know

If you know someone who is passionate about fitness or follow a fitness influencer on social media, you've probably heard of the latest weight loss trend: counting macros. A simple search for #countingmacros on Instagram reveals over 355,000 posts with tags like #countingmacroslikeaboss and #macrofriendly.

Macros stand for macronutrients, and these essential nutrients are crucial for keeping your body functioning properly. Whether you're aiming to lose weight, boost your energy levels, or simply improve your overall health, understanding how to consume macronutrients could be your secret to success.

Let's delve deeper into the world of macronutrients, explore how to count them, and understand what macro dieting entails.

What Are Macros in Food?

There are three primary types of macronutrients: proteins, carbohydrates, and fats. Each macro is a major source of energy and plays a vital role in helping you achieve your optimal health.

Proteins

We're not referring to powdery supplements that make your biceps bulge. We're talking about proteins that provide essential amino acids, the building blocks of your body. This macronutrient's primary function is to promote growth, maintain, and repair your body's tissues, including muscle mass.

Our bodies need 20 different amino acids, but we can only produce 11 of them. The other 9 essential amino acids we need to make proteins in our body come from our food.

There are two categories of proteins:

Complete proteins are typically animal-based and are packed with all nine essential amino acids. To get in your complete proteins, add foods like fish, poultry, beef, dairy, and soy products to your grocery list.
Incomplete proteins are typically plant-based, yet still beneficial, proteins that contain some of the amino acids. You’ll find these in legumes, nuts, seeds, whole grains, and vegetables.

Carbohydrates

Carbs get a bad rap, but they’re a must-have macronutrient for a balanced diet. If your energy levels are usually on E, carbs may be your saving grace. Our bodies convert these macronutrients — which include fiber, starches, and sugar — into glucose to give us the energy we need to function day in and day out. But not all carbs are created equal.

Simple carbs: These are sugars that are naturally found in fruit and milk or added to some of our favorite comfort foods like candy, soda, white pasta, and ice cream. They’re also behind the infamous sugar crash, as our bodies break these simple carbs down quickly for energy. Simple carbs are best consumed in moderation.
Complex carbs: These are the holy grail of carbs. They take longer to digest, which is ideal for managing your weight and some health conditions like diabetes. You’ll find these macronutrients in foods like whole grains, vegetables, and legumes (think: peas and beans). These healthier carbs will give your body what it needs to function at its best.

Fats

Although it might seem counterintuitive, you need fats to support many crucial bodily functions. Unsaturated fats, particularly polyunsaturated fats, contain essential fatty acids like omega 3 and omega 6, which our bodies cannot produce naturally. Additionally, fat helps us store energy to combat illnesses or survive periods of fasting.

However, just like proteins and carbohydrates, some fats are healthier than others.

There are two types of fat:

Unsaturated fats are beneficial fats that help improve blood cholesterol levels, reduce inflammation, and provide other health advantages. To incorporate these “good” fats, prioritize plant-based foods such as nuts, seeds, and vegetable oils.
Saturated fats are not as beneficial to health. They elevate LDL, the bad cholesterol, increasing the risk of heart disease and stroke. It is advisable to limit foods like pizza, meat, cookies, and fast food.

How Many Macros Should You Eat?

Determining your macro requirements is complex and influenced by various factors like age, physique, activity level, and weight aspirations. However, it's based on the acceptable macronutrient distribution range (macro percentages) for proteins, carbohydrates, and fats.

Knowing your necessary macronutrient amounts simplifies eating the right foods in the right quantities to achieve your health goal.

Your ideal macro breakdown should align with your specific goals and needs, but a good starting point is the following macro ratio:

40%–50% of calories from carbohydrates
20%–30% of calories from fat
30% of calories from protein

How Do You Track Macros?

While this may appear challenging, it can be easily managed.

Calculating your daily macros might seem tricky at first, but it's quite straightforward.

The simplest method is to use our Macro Calculator, which tailors estimates based on your age, height, weight, gender, activity level, and fitness goals.

For those with moderate activity levels, a rough estimate of your daily calorie needs can be obtained by multiplying your weight by 15. Then, apply a simple formula using your macro ratio (see example below) to determine your daily protein, fat, and carbohydrate requirements.

When tracking your macros, keep in mind:

Protein has 4 calories per gram
Carbohydrate has 4 calories per gram
Fat has 9 calories per gram

Example

To eat a 2,000-calorie diet using the 40:30:30 macro ratio, you can calculate the calorie split for each macronutrient:

30% of 2,000 calories (2,000 x 0.3) = 600 calories from protein per day
600 calories of protein divided by 4 calories per gram (600/4) = 150 grams of protein per day

It's simple, right? You can use the same method to calculate your fat and carbohydrate intake.

Remember, you can use our Macro Calculator to make the calculations easier!

What Is a Macro-Based Diet? (+Examples!)

If you enjoy fad diets, you’ll be glad to know there are a few popular diets that focus on macro foods. Here are a few examples of macro diets, how they work, and the foods you should eat on each one.

Important note: These diets typically work via caloric deficit which ultimately leads to weight loss, but they are very restrictive and difficult to sustain long term. Nothing compares to a diet inclusive of all major food groups, that is adjusted to create a caloric deficit, alongside exercise. Consult with your physician before starting any new diet plan.

Paleo Diet Overview and Foods

The Paleo diet, also known as the caveman or Stone Age diet, features foods we think were eaten by humans during the Paleolithic era. In other words, foods that can only be hunted or gathered.

The Paleo diet is a nutrition plan that emphasizes lean meats, fruits, and vegetables, and discourages high-fat and processed foods. Proponents of the Paleo diet claim it can help reduce inflammation, strengthen immune function, and fight disease.

The Paleo diet recommends a macro ratio of 30% protein, 40% fat, and 30% carbs. Here is a list of macro foods to include in your diet:

Meat

Fish and seafood

Eggs

Fruits and vegetables

Nuts and seeds

Healthy fats and oils

Salt and spices

Keto Diet Overview and Food Sources

The ketogenic diet, also known as the keto diet, is a popular dietary plan.

Unlike most diets, the keto diet encourages consuming large amounts of fat to provide an alternative energy source for the body. Instead of relying on energy from carbohydrates, the keto diet uses ketone bodies, an energy source provided by fat, to fuel the brain, heart, muscles, and other vital organs.

The keto diet typically consists of about 70%–80% fat, 10%–20% protein, and 5%–10% carbohydrates. Foods allowed on a keto diet include:

Fish and seafood

Meat and poultry

Non-starchy vegetables

Avocados

Berries

Nuts and seeds

Eggs

High-fat dairy products

Olive oil and other oils

Chocolate with a high cacao content

If It Fits Your Macros (IIFYM) Diet Overview

For those who prefer flexibility, the IIFYM (If It Fits Your Macros) diet plan might be a better option. This diet focuses on counting macronutrients without restricting food choices.

IIFYM offers some flexibility, allowing for moderation of less healthy foods while still potentially enabling weight loss.

However, if healthy eating is a priority, this diet may not be the best choice.

Fuel Your Body with a Healthy Diet

Macronutrients are essential for providing energy and supporting vital bodily functions. Consuming the correct amount of these nutrients can contribute to achieving your health and weight objectives.

Tracking macros may demand a bit more effort than just calorie counting, but the long-term benefits are substantial.