How to Track Macros

As a registered dietitian, I often work with clients who feel confused by conflicting nutrition advice. One method I recommend for understanding your nutrition and fueling your body intentionally is macro tracking.

What Are Macros?

“Macros” is short for macronutrients—the nutrients your body needs in large amounts to function properly. These include:

• Protein: Helps build and repair muscle, supports immune function, and promotes satiety.

• Carbohydrates: Your body’s primary energy source, especially for the brain and during exercise.

• Fats: Essential for hormone production, brain health, and absorbing fat-soluble vitamins.

Each macro provides a different number of calories:

• Protein = 4 calories per gram

• Carbs = 4 calories per gram

• Fat = 9 calories per gram

Why Track Macros?

Macro tracking goes beyond calories; it helps you see where your calories are coming from and whether they’re supporting your specific needs.

Benefits of macro tracking include:

• Improved energy and performance

• Better body composition (fat loss or muscle gain)

• Increased food awareness and balance

• Flexibility with meals: no foods are off-limits

Many of my clients find macro tracking empowering because it teaches them to make informed food choices instead of relying on rigid diets.

How to Calculate Your Macros

You can determine your macro needs based on your:

• Age, weight, height

• Activity level

• Health goals (fat loss, muscle gain, or maintenance)

Here's a basic example:

Let’s say you need 1,800 calories per day and choose a moderate macro split:

• 40% carbs = 720 calories ÷ 4 = 180g

• 30% protein = 540 calories ÷ 4 = 135g

• 30% fat = 540 calories ÷ 9 = 60g

💡 Tip: You can use free macro calculators online, but working with a dietitian provides a personalized plan based on your lifestyle and health history.

How to Track Macros

Once you know your daily targets, tracking your food intake can help you stay on track. Here’s how to get started:

1. Choose an app – MyFitnessPal, Cronometer, and MacroFactor are popular options.

2. Log your meals – Use a food scale or measuring cups when possible.

3. Be patient – You don’t need to be perfect. Focus on consistency.

Macro tracking tips:

• Log your food before you eat, not after.

• Don’t stress about being exact; being close is good enough.

• Save meals and snacks you eat often to save time.

Is Macro Tracking for Everyone?

Not necessarily.

Macro tracking is a helpful tool, but it’s not required to eat well or live a healthy life. If you have a history of disordered eating or feel anxious about food logging, it may not be the best fit.

That said, many people find macro tracking helpful for learning portion sizes, building balanced meals, and seeing real results.

Takeaway: Macro Tracking Made Simple

Tracking macros is a tool to help you:

• Eat with intention

• Understand your body's needs

• Work toward your goals without cutting out the foods you love

It’s not a diet. It’s a learning tool.

Ready for a Personalized Plan?

If you’re ready to start tracking your macros and want a plan that works for your body and lifestyle, I can help.

👉 Work with me to get a custom macro breakdown, meal guidance, and accountability.