Although the term is becoming more common, unless you’ve done some internet sleuthing, what “counting macros” really means is probably unclear. Here’s the lowdown. “Macronutrients are the primary nutrients that provide energy to the body,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York. “Namely, they are carbohydrates, protein, and fat,” Levinson says. Thus, when you’re counting macros, you’re tallying how many grams of carbohydrates, protein, and fat you’re taking in, according to the Cleveland Clinic. Here, discover more about how to count macros and whether you should start keeping tabs on them. The three main macronutrients in our food are carbohydrates, protein, and fat. “Carbohydrates are the preferred source of energy for the body, especially the brain,” says Levinson. “Carbohydrates break down into glucose in the body, and glucose goes from the bloodstream to the body’s cells to help them function,” Levinson adds. This in turn aids bodily functions and provides energy for physical activity, according to the Harvard T.H. Chan School of Public Health. On the other hand, proteins are known as the building blocks of life, according to MedlinePlus. Protein is the main component of muscles, bones, organs, skin, and nails, says Levinson. “Protein is essential for growth, development, repair, and maintenance of body tissues,” she adds. Dietary fat, meanwhile, provides the body with energy, aids cell function, protects organs, and keeps the body warm, notes the American Heart Association. “Fats also play a role in hormone production, cell growth, energy storage, and the absorption of many vitamins — aka micronutrients,” adds Levinson. If these macronutrients sound like a big deal, it’s because, well, they are. “Since the macronutrients are the source of all protein, fat, and carbohydrate in the body — and since they are delivered along with the micronutrients we require — their role in the body is, simply, everything,” says Katz. “They are the stuff of which we are made; they are the fuel on which we run,” Katz says. And as for micronutrients, they’re the smaller vitamins and minerals that also play an important role in your body, according to the Cleveland Clinic, helping with everything from digestion to brain function.
45 to 65 percent of calories from carbohydrates20 to 35 percent of calories from fat10 to 35 percent of calories from protein
So, if a person aims to eat 1,800 calories per day (which the USDA suggests for women ages 31 to 50), they might want 810 calories from carbohydrates (45 percent), 630 calories from fat (35 percent), and 360 calories from protein (20 percent) each day. Typically, carbohydrates have 4 calories per gram, fats have 9 calories per gram, and protein provides 4 calories per gram, according to the Cleveland Clinic. So if that same person on a 1,800-calorie diet focuses on grams, they’d want about 203 grams (g) of carbohydrates, 70 g of fat, and 90 g of protein per day. If that seems a little complicated, you’re right. As the Cleveland Clinic notes, counting macros requires some math, and can be challenging for people to do (although there are apps that can simplify the process). Also, the formula gets more complicated if you want to tailor your numbers more specifically. For example, you can take your height, weight, age, and sex into account when figuring your target number of calories to take in each day (that’s called your “BMR,” which can be calculated online. That cheat sheet also gives you adjusted numbers depending on how active you are each day (another factor some people consider). So why are so many people dedicated to this cause? “Most people who count macros do it for weight loss or to optimize physical performance in sports or exercise,” says Levinson. In theory, Levinson says, someone who is trying to lose weight would likely have a higher percentage of protein than carbohydrates in their diet because protein is more satiating and takes longer to digest than carbs. Katz, though, believes this theory is flawed. “Most people do this because of theories that getting some macronutrient threshold right will foster weight loss and weight control,” says Katz. “That notion is wrong, however,” he says.
Research Doesn’t Support Counting Macros for Weight Loss
Many people who focus on counting macros are trying to get more of one specific macronutrient and cut out others, such as eating less fat or more protein. Katz, though, doesn’t think eating this way leads to positive results. “Studies show conclusively that excess calories from any macronutrient source … result in weight and fat gain,” says Katz, explaining that this is true even of protein, though high-protein diets are commonly associated with weight loss. “In contrast, calorie restriction, no matter the macronutrient thresholds, results in weight loss,” Katz says. For example, one review concluded that low-fat diets were not any more successful than higher-fat diets when it came to weight loss. “We cut fat but did not improve diet quality, and got fatter and sicker as a nation. Then we cut carbs, and it was just déjà vu all over again,” Katz says.
It May Lead to Obsessive or Disordered Eating
Keeping a tally of the macronutrients you consume may sound like just another task on your to-do list, but the habit can come along with unwanted consequences. “As with any diet, counting macros, like counting calories, can turn into an unhealthy obsession with what and how much you are eating, which can lead to disordered eating and other health problems,” says Levinson. For example, the National Eating Disorders Association (NEDA) explains that a focus on weight, food, calories, carbohydrates, fat grams, and dieting are all warning signs of an eating disorder.
An Accurate Count Can Be Difficult
Another downside of counting macros is that it can be challenging to be accurate, says Levinson. “Many foods contain a combination of macronutrients, and unless you are a food scientist who knows the breakdown of every food you’re eating, it’s hard to know exactly what you’re consuming,” she says. Packaged foods may clearly state the number of macros per portion on the box, but most healthy whole foods (the ones you want on your plate) like fruits and vegetables don’t come with a nutrition label, so you’ll likely be dealing with ballpark figures.
It Could Help You Kick Off a Healthier, More Balanced Diet
If you don’t know what you’re eating in a day or are focusing solely on calories, understanding what macros are and which ones you’re consuming might help you develop a healthier diet. After all, knowledge is power. “An individual-size bag of chips contains a similar amount of calories as one slice of whole-wheat bread with half an avocado, but one provides you with satiating nutrients that benefit your body and one doesn’t,” says Levinson. For example, half an avocado has over 10 g of good-for-you fat, about 6 g of carbohydrates (with almost 5 g of beneficial fiber), and almost 2 g of protein, according to the USDA. “Counting macros could be a good exercise in getting on track with a healthier, balanced diet, but if it leads to obsessive measuring and interferes with normal daily living, such as dining out with friends, I don’t recommend continuing it for the long haul,” says Levinson.
It Might Suit Your Personality
Methodical tracking of macronutrients will get boring for many people after a while. But according to a study published in the August 2017 Journal of Diabetes Research, people who do frequently track their diets have higher odds of long-term weight loss success. Again, obsessing over every morsel you consume may lead to potential disordered eating. “I don’t recommend continuing it for the long haul,” says Levinson.
It May Help You Lose Weight (but That’s Debatable)
The jury is still out on whether counting macros aids weight loss, and as Katz says, too much of any macro can lead to weight gain. Still, some people believe that a high-protein diet helps people lose weight, and at least one study, published in the September 2020 Journal of Obesity and Metabolic Syndrome, supports this, though the Mayo Clinic notes that staying on a high-protein diet for too long has been linked to health problems, such as an increased risk of heart disease. By the same token, counting carbohydrates and ramping up fat, while limiting protein to a moderate amount — the hallmark characteristics of keto — has a reputation for enabling fast weight loss. The truth is, health experts remain divided on this eating approach. Not all studies suggest it has an edge. For instance, the authors of a Canadian Family Physician review of 13 randomized controlled trials, published in December 2018, found that compared with low-fat diets, keto was associated with about 4.5 pounds more weight loss after one year, but other research found the two plans produced similar results. What’s more, weight loss on keto can be difficult to keep off. Still, Katz isn’t convinced that either approach — counting calories or counting macros — is perfect. “In general, I favor counting neither,” says Katz. “Get foods and dietary patterns right, with no counting required, and instead, you can love the foods that love you back,” he says.
1. Figure Out Your Macro Goals
The number of macronutrients you need each day will depend on your specific diet. For example, if you are doing the ketogenic diet, you’ll typically shoot for 70 to 80 percent of calories coming from fat, 5 to 10 percent from carbohydrates, and 10 to 20 percent from protein, according to Harvard T.H. Chan School of Public Health.
2. Know Your Target Number of Calories
If, for example, you’re a woman age 31 to 50, you’ll likely want to eat 1,800 calories per day, which the USDA suggests for women in that age range.
3. 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.
4. Download an App to Make It Easier
If you do want to go forward with counting macros, you’re going to need to tabulate them daily, whether it’s the breakdown of protein, carbs, and fat in your yogurt for breakfast or curry for dinner. Many people don’t have the time or energy for that kind of math, and an app can streamline the process (see below for recommendations).
5. Reconsider the Diet
Counting macros is a lot of work, and the benefits are unproven. What to do instead? “The advice was distilled down 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. Another popular diet that focuses on macros is called “If It Fits Your Macros” or IIFYM, which includes all foods — none are off-limits, they claim — and gives you a macro target based on your age, sex, height, weight, and activity level. According to Katz, other diets that focus on macros include low-fat and low-carb diets. And some people may count macros if they’re on a high-protein diet. If your doctor suggests you count macronutrients, this app may be worth downloading. It clearly shows how much protein, carbs, and fat you’re taking in each day with a simple tracking system. You can also view your macros in grams or as a percentage of calories. Lose It! In addition to helping you track your macros, this app helps you keep tabs on your water intake and provides personalized weight loss goals. You’ll get regular progress reports on your habits, and a nifty scanner tool helps you easily track the foods you’re eating.
Favorite Organization for Macronutrient Advice
Cleveland Clinic’s Micronutrient Versus Macronutrient Breakdown Get clear on what’s a macronutrient and what’s a micronutrient, and why both are essential parts of your diet. You’ll get a detailed list of macronutrients and micronutrients (such as vitamin B1, B2, and vitamin C), as well as the roles they play in your body. National Academy of Sports Medicine If all this macro counting sounds complicated, that’s because it is. Discover an in-depth look at different ways to calculate your macronutrient targets. Plus, check out this organization’s tool to save you from some of the math, and a calorie target based on your age, weight, height, and sex.
Favorite Alternative to Counting Macros
Oldways Instead of fixating on certain specific macro totals in your diet, consider the Oldways approach, which emphasizes whole foods and celebrates traditional ways of eating, whether that’s a Mediterranean diet or African heritage diet. Find produce-filled recipes and learn more about the thinking behind this style of eating, which is meant to sustain you for the rest of your life. You might want to reconsider counting macros. “There are many ways to eat badly, and sequential fixations on a given macronutrient class has simply helped us explore more of them,” says Katz.
