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5 Things to Know About Counting Your Macros

March 11, 2024

In the world of healthy eating, there’s a lot of buzz around macronutrients, or macros for short.

But is the right protein-carbohydrate-fat ratio really the secret to weight loss or reaching your fitness goals?

We asked Jamie Allers, MS, a registered dietitian with Hartford HealthCare’s Digestive Health Institute. Here’s are her top five things to know about counting your macros.

1. Counting macros can shed light on your nutrition

Pop quiz: How much protein, carbohydrates and fats have you had today?

If you’re like many of us, you may not know.

“This is where tracking macros can be an excellent educational tool,” says Allers. “As a great starting point, track your food without any goals in mind. At the end of the week, you can see your averages and possibly identify changes you want to make.”

You can use an app or even a good ‘ol paper journal for tracking. Either way, don’t expect perfection.

“Even professionals will track with a margin of error,” says Allers. “There’s human error in how we weigh, measure or log our foods. It’s not a perfect science, so you’ll never be completely perfect with tracking.”

> Related: Should I Try Cutting Carbs, Fat or Sugar for Weight Loss?

2. Counting macros may help with your weight loss or fitness goals

Addressing the right variables (i.e., more protein and less carbs) might help you lose weight or reach your fitness goals.

But don’t fixate on media influencers to set your expectations.

“This may be their professional job,” Allers says. “You don’t know what their schedule looks like outside of this. They might have someone help them shop or cook. They may work fewer hours during the day, have a personal trainer or have access to different resources than you do.”

That doesn’t mean you can’t use their stories as motivation. The key is to not put pressure on yourself.

“You can certainly use impressive results as motivation or encouragement to do something on your own. But don’t ever feel like you’re doing something wrong, or something is wrong with you,” says Allers. “If you don’t necessarily get the same results as someone else, remember you don’t know the full story. And, there’s never just one magic bullet.”

3. Counting macros is only part of a healthy lifestyle

Fun fact: You can hit your macros by eating fast food every day.

“This is why the bigger picture here is important,” says Allers. “You could be tracking your macros and eating all processed foods, and then have a diet that might be lacking in vitamins, minerals, antioxidants and fiber. You may also be eating too many salts, preservatives and other ingredients you’re not necessarily tracking.”

Instead, eat for your health.

“If you’re just looking at your macronutrients, you might be hitting your goals but completely ignoring your hunger or satiety cues,” says Allers. “You may also be overlooking other lifestyle behavior changes that are important for your health in the long run.”

4. Counting macros should feel right to you

“I have patients who have tracked macros for years and say it’s like brushing their teeth and feel odd without it. I also have patients who try tracking macros for one meal and can’t stand it,” says Allers.

In the end, it’s about what feels good for you.

“If your gut tells you this isn’t sitting right with you, take a break and see how you feel not doing it,” advises Allers. “If you’re trying to follow a more intuitive eating plan or hone in on mindful eating skills, tracking may also take away from that.”

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5. Counting macros should start with your doctor or nutritionist

While you can jump into a tracking app, Allers offers a better suggestion.

“Apps can get you started, but if there’s something you’re looking to do, it’s better not to guess,” Allers says. “The best thing is to work with someone who knows your medical history, health history, goals and what’s sustainable for you. They can transform this into a customized plan.”

Many apps have macro presets, like a low-carb or low-fat diet, but there’s an asterisk here.

“You might not be an appropriate candidate for certain eating plans based on your health history or medical contraindications to certain dietary changes,” explains Allers. “Rely on someone with the right credentials to guide you.”

Don’t forget the basics

Whether you’re focusing on your macros or just trying to eat healthier, be sure to also prioritize these behaviors:

• Meal planning
• Grocery shopping
• Eating balanced meals regularly throughout the day
• Cooking healthy meals at home
• Getting lots of veggies and fruit

“If you find those things aren’t in place, maybe tracking can help you stay accountable for the changes you want to make,” says Allers. “Beyond reaching macro targets, think about making sustainable habits that lead to your healthiest and happiest life.”