Macros, short for macronutrients, are the building blocks of our diet. They are the nutrients that provide us with energy and help us grow and repair our bodies. There are three primary macronutrients: carbohydrates, protein, and fat. Understanding how to count macros is essential for anyone looking to improve their health, fitness, or body composition.

The building blocks of macros

Carbohydrates

Carbohydrates are one of the three primary macronutrients and provide our bodies with energy. They are found in foods like bread, pasta, rice, fruits, and vegetables. Carbs are an essential part of a healthy diet, but it's important to consume them in moderation.

When counting your macros, carbohydrates should make up between 45% and 65% of your daily calorie intake. For example, if you eat 2,000 calories a day, your carbohydrate intake should be between 900 and 1,300 calories. Each gram of carbohydrates provides four calories, so you would need to consume between 225 and 325 grams of carbs per day.

Protein

Protein is the second macronutrient and is essential for building and repairing tissues in our bodies. Protein is found in foods like meat, fish, eggs, dairy products, and legumes. When counting your macros, protein should make up between 10% and 35% of your daily calorie intake.

For example, if you eat 2,000 calories a day, your protein intake should be between 200 and 700 calories. Each gram of protein provides four calories, so you would need to consume between 50 and 175 grams of protein per day.

Fat

Fat is the third macronutrient and is essential for hormone production, insulation, and energy storage. Fat is found in foods like nuts, seeds, oils, fatty fish, and dairy products. When counting your macros, fat should make up between 20% and 35% of your daily calorie intake.

For example, if you eat 2,000 calories a day, your fat intake should be between 400 and 700 calories. Each gram of fat provides nine calories, so you would need to consume between 44 and 78 grams of fat per day.

How to Count Macros

Counting macros involves tracking the amount of carbohydrates, protein, and fat you consume each day. There are several methods for counting macros, but the most common approach is to use a macro calculator.

A macro calculator is a tool that takes into account your age, weight, height, activity level, and goals to determine how many calories you need each day and the amount of each macronutrient you should consume.

Once you know your daily macro goals, you can use a food tracking app to log your meals and track your macro intake. Many food tracking apps, like MyFitnessPal and Lose It!, allow you to enter your macro goals and track your progress throughout the day.

It's important to note that counting macros is not for everyone. While it can be an effective way to reach your health and fitness goals, it can also be time-consuming and may lead to an unhealthy obsession with food. If you're considering counting macros, it's important to consult with a registered dietitian or a healthcare professional to ensure it's right for you.

Understanding macros and how to count them is an essential component of a healthy diet. By tracking your macronutrient intake, you can ensure that you're getting the right balance of carbohydrates, protein, and fat to fuel your body and achieve your goals. If you’re interested in giving macro counting a go, we highly recommend MyFitnessPal as the best app for this. 

‍