How to Track Your Macros and Why it Matters

Have you heard all the buzz about tracking macros and are trying to decode what it all means? Like, why are macros important in the first place? How do you get started counting macros? Does it really matter when it comes to weight loss whether I’m counting macros or counting calories…and what’s the difference?

As they say, no one writes songs about flat butts. If you want to build muscle, boost your metabolism, and have tons of energy, macros are the magic!

Let’s demystify macros! In a nutshell, macronutrients are the building blocks of a healthy diet and can make a huge difference in your fitness journey. Understanding the role of macronutrients and finding the right balance for your needs can help you optimize your nutrition and makes all the difference in your body composition. Having the right balance of macronutrients can also help you reach your goals a lot faster than counting calories alone.

What Exactly Are Macronutrients?

Macronutrients, or “macros” for short, are the fundamental nutrients your body needs in large quantities to convert into energy to function at its best. Macros come in three categories; protein, carbohydrates, and fats.

Protein

Protein is the macro that feeds your muscles, bones, and connective tissue for repair and growth. They also support vital functions such as hormone production and immune health. Ever get a massive headache and then have a protein shake (because nothing else sounds good) and half an hour later your headache is starting to dull? That’s the power of protein. There are many sources of protein; meats (stick to the lean varieties), fish, eggs, nuts, legumes, and tofu.

Carbohydrates

In the diet world carbohydrates get a bad wrap. They are actually incredibly important for your body’s energy supply. Everything from pushing through workouts to brain function needs carbs to convert into energy based fuel. Simple carbs give you a quick energy burst- perfect for pre-workout fueling. Complex carbohydrates such as whole grains, fruits, vegetables, and legumes take longer to digest. These will give you sustained energy and essential nutrients.

Fats

Believe it or not, fat is not a bad word! Fat helps your body store the energy your body gets from carbs until it is ready to use them. They are also crucial for brain health, hormone regulation, and assisting your body in vitamin absorption. When looking to add fats, focus on healthy fats found in avocados, olive oil, nuts, seeds, and omega 3 rich fish.

Balancing Your Macros

It isn’t enough to just eat protein, carbohydrates, and fats each day. You have to find the right balance for your body and your fitness goals. Whether you want to build muscle, burn body fat, retrain your body to boost metabolism or simply fuel your day; these all require different macro splits.

How much protein do I need?

Aim for moderate to high protein intake to support muscle growth and repair. Take into consideration your personal activity levels and goals. A simple goal is about 30% of your calories, or your bodyweight times anywhere between .5 to 1.2. Working with an experienced nutrition coach is the best way to make sure you’re fueling your body to meet your goals!

Will Carbs make me fat?

Intake goals for carbohydrates are very flexible, depending on your activity level, body type, and variety of factors. Carbs are quick fuel, so prioritize intake around active parts of your day. Carbs should be consumed prior to activity to provide energy and sustainability. 

Should I eat low fat foods?

Fat is an essential nutrient. Add in a variety of healthy fats in your diet to support overall health and satiety. Be mindful of quantity and use it to assist cooking and adding flavor to meals.The RDA of saturated fat is less than 10% of your total calories, so focus on choosing healthy fats high in omega 3s.

Tracking Macros

The gold in counting macros comes with minor tweaks and adjustments that you or your coach make with specific feedback from your body. Make sure you are tracking your macro intake to find the combination that will work best for you. These valuable insights can help you make the right food choices to help you reach your goals quicker. 

While tracking is important to learn about yourself it’s not about counting – it’s about nourishing your body with a balanced diet and wholesome foods. These should support your goals and make you feel amazing!

If you are ready to take the next step, head over to my Fit Foundations 8 week muscles and macros on ramp program. Learn more about how you can partner with me to know exactly what your personal macro targets should be, and how to integrate tracking into daily routine on your nutrition and fitness journey.