What are Macros & Why Should You Be Counting Them?

Understanding macros is one of the most effective ways to take control of your nutrition and support your health goals. Whether you want to lose weight, build muscle, boost energy, or simply eat more intentionally, knowing how protein, carbohydrates, and fats work in your body can make your choices clearer and more satisfying. Instead of focusing only on calories, counting macros helps you understand what your food is made of and how it impacts your hunger, metabolism, and performance.

If you want to know how to be more intentional about what you eat, here is everything you need to know about macronutrients.

What Are Macros?

Macros, short for macronutrients, are the major nutrient groups your body needs in significant amounts to function properly. The three macronutrients are carbohydrates, proteins, and fats. Dietary guidelines provide recommended intake ranges for each macronutrient to help guide healthy eating patterns.

These nutrients provide energy, support essential biological functions, and influence how your body looks and feels. Tracking calories from protein is especially important for optimizing health and fitness goals, as it supports satiety and helps manage overall intake.

Water is sometimes considered a fourth macronutrient because it is required in large amounts for health, even though it does not provide calories.

Carbohydrates

Carbohydrates are your body’s preferred source of energy. When you eat carbs, they break down into glucose, which fuels your brain, muscles, and cells. Your body can also store carbs in the form of glycogen for later use. Carbohydrates provide fuel for your body during high-intensity exercise and energy for your central nervous system.

Not all carbs function the same way. There are three main categories:

• Simple carbohydrates: These are digested quickly and cause faster spikes in blood sugar; examples include sugar, fruit, honey, milk, and baked goods.
• Complex carbohydrates: These digest more slowly, providing steady energy. Examples include whole grains, beans, vegetables, and starchy foods like potatoes. Complex carbohydrates are also good sources of vitamins and minerals.
• Fiber: A special type of carb your body can’t digest; it helps reduce cholesterol, support gut health, stabilize blood sugar, and promote fullness.

Not all carbs are created equal. It’s important to choose carbohydrates that provide important glucose, fiber, vitamins, and minerals. The healthiest sources of carbohydrates—such as vegetables, fruits, and whole grains—also provide you with fiber, vitamins, minerals, and phytochemicals. Highly processed foods like white bread, pastries, soda, and other baked goods can cause blood sugar spikes and contribute to weight gain, diabetes, and heart disease. For better health, choose minimally processed, whole foods instead.

Protein

Protein is essential for building and repairing tissues, including muscle, skin, organs, hair, nails, and hormones. Unlike carbs and fat, protein has no major storage form, so your body needs steady protein intake. To ensure you’re meeting your needs, track your daily grams of protein and check nutrition labels to monitor protein content in the foods you eat.

Protein is made of amino acids, 9 of which are called essential amino acids. These must come from food because your body cannot make them on its own.

Sources include:

• Animal proteins: meat, poultry, eggs, dairy, fish
• Plant proteins: beans, lentils, soy, tofu, nuts, seeds, quinoa

You should aim to get between 10% and 35% of your daily calories from protein.

Fats

Dietary fats are a key macronutrient and the most calorie-dense, providing 9 calories per gram. They’re essential for survival, supporting hormone production, brain and nervous system health, cell structure, and helping the body absorb vitamins A, D, E, and K. Fats also provide long-lasting energy and play a crucial role in various bodily functions.

The main categories of fat include:

• Unsaturated fats: Heart-healthy fats found in foods like olive oil, avocados, nuts, seeds, and salmon.
• Saturated fats: Found mainly in animal products (such as red meat, butter, cheese) and tropical oils (like coconut and palm oil). High intake of saturated fat can raise cholesterol levels and increase inflammation, so it’s recommended to limit saturated fat to less than 10% of your daily calories to support heart health.
• Trans fats: Artificial fats that increase inflammation and disease risk. Best avoided entirely.

Fats help your body absorb important nutrients and support many bodily processes. Despite the fear of eating fat due to older diet trends, fat is essential for a well-balanced diet, stable energy levels, and healthy hunger cues.

You should try to get 20% to 35% of your total daily calories from fat. Healthy fats are found in foods like fatty fish, nuts, and olive oil, while saturated and trans fats should be limited.

Macro Counting vs. Calorie Counting

If you’re new to learning about macronutrient intake, you may be wondering what the difference is between counting macros and counting calories.

Counting calories focuses on your total calorie intake without accounting for food quality, and it’s simpler to track calories but less effective for your overall body composition. However, not all calories are created equal—where your calories come from matters just as much as how many you consume. Focusing solely on calorie count is insufficient; understanding the composition and quality of those calories, such as the sources of your macronutrients, is essential for effective nutrition and achieving your fitness goals.

On the other hand, counting macros focuses on the nutrients you eat instead of just calories, and it encourages balanced eating. Counting macros is also more customizable for your individual goals.

Most people find macro tracking more sustainable because it accommodates personal preferences and teaches long-term habits.

5 Reasons Macros Matter

Counting calories tells you how much you’re eating, but macros tell you what you’re eating. Tracking macros can help individuals achieve their specific fitness goals, such as weight loss, muscle gain, or body sculpting, by allowing for more precise adjustments to their nutrition. And what you eat has a much bigger influence on your body than calorie numbers alone. Healthy eating involves understanding and choosing nutritious sources of macronutrients—carbohydrates, fats, and proteins—to promote overall health and long-term wellness.

1. Body Composition Depends on Macros

You can eat 2,000 calories of candy and soda or 2,000 calories of balanced, nutrient-dense foods, and your body will respond very differently. Macronutrient ratios influence muscle gain, fat loss, metabolism speed, hunger control, and energy levels.

Protein, for example, supports muscle maintenance and increases satiety. Carbs support workouts. Fats regulate hormones. Calories matter, but macros determine results.

2. Macros Affect Blood Sugar and Energy

Carbs, protein, and fat digest at different speeds, which changes how your body uses energy. Carbohydrates, in particular, provide energy for essential bodily functions by supplying glucose, which supports vital physiological processes and overall health. For example, meals high in simple carbs may cause quick spikes and crashes, and meals with balanced macros provide steady energy and reduce cravings.

People with diabetes, PCOS, insulin resistance, or energy-related issues often feel dramatically better when they balance their macros.

3. Macros Influence Hunger and Fullness

Protein and fat increase satiety and reduce overeating. Carbs alone may leave you hungry sooner, especially simple sugars. Balancing macros can naturally help regulate appetite without relying on willpower.

4. Macros Impact Hormones

Hormones that control metabolism, hunger, stress, growth, and inflammation are influenced by what you eat. Too little fat can disrupt hormone balance, impair muscle growth and immunity, and affect thyroid hormones and workout performance.

5. Macros Support Fitness and Athletic Goals

Athletes and active individuals often track macros because they determine strength and muscle gain, endurance performance, recovery, and fuel availability during workouts.

Your macro balance can be the difference between making progress and feeling stuck.

3 Benefits of Counting Macros

Counting macros isn’t like counting calories. Many people count macros to make healthier food choices and plan their diet more effectively. Counting macros is a beneficial practice that can help you learn more about your body and make nutritious choices. People use various methods to count macros, such as writing down their intake or using an app. Here are some of the benefits of counting macros.

1. You Develop a Healthier Relationship with Food

Counting macros gives you a deeper understanding of what’s in your meals. You begin to see patterns of which foods keep you full, which foods spike your craving, and how to build a balanced meal.

This awareness often makes eating more intentional. Even when tracking macros, eating real foods—whole, minimally processed foods—should be prioritized. Focusing on real foods supports overall health and successful results.

2. It Allows Flexibility

Unlike strict diets that ban certain foods, macro tracking fits all eating styles, like vegetarian, vegan, Mediterranean, low-carb, high-protein, and other diets. This approach is commonly referred to as ‘flexible dieting,’ or ‘IIFYM’ (If It Fits Your Macros), and is popular because it allows for flexible food choices—including indulgent foods like cookies—while still meeting your macro goals.

3. It Helps Break Weight-Loss Plateaus

If you’ve ever started a diet only to find your body weight loss coming to a stop despite not doing anything differently, counting macros may help you get the ball rolling again. Portion control is important for managing calorie intake and achieving weight loss. Many people stall because they eat too little protein, too few or too many carbs, or inconsistent fat intake. Consuming fewer calories than your total daily energy expenditure (TDEE) is essential for weight loss. Adjusting macro ratios may help restart progress.

Who Should Count Macros?

Counting macros can be helpful to a lot of different people, such as

• People who want to lose weight without a restrictive diet
• People who are trying to gain muscle or improve body composition
• People with diabetes who are concerned with blood sugar levels or improving insulin sensitivity
• Athletes and people who have physically active lives
• People who want structure in their food intake without rigid rules
• People who want to understand their nutrition better

However, it may not be ideal for everyone, such as people recovering from eating disorders or those who find tracking stressful. Some nutrition experts are concerned that macro-focused approaches may oversimplify healthy eating and neglect important behavioral or emotional factors. Additionally, some people find that counting macros is too restrictive or could potentially promote eating disorders. The goal is to create a plan that supports your well-being, not hinders it.

Common Macro Ratios

Depending on your goal, there are different macro ratios that may help you kickstart your progress toward your goals. Here are some of the different macro percentages and how they break down.

	Carbohydrates	Protein	Fats
Balanced	30-40%	30-40%	20-30%
Weight Loss	30-40%	30-40%	20-30%
Muscle Gain	40-50%	25-30%	20-30%
Modified Keto Diet (Low Carb)	10-30%	25-30%	40-60%

How many macros you aim for can shift based on your goals, body, and activity level.

Common Mistakes When Tracking Macros

Even with the best intentions, many people struggle with macro counting at first. Understanding your daily calories and daily calorie intake is essential for effective macro tracking and achieving your nutrition goals. The tracking process may require time to read nutrition labels and track intake amounts. Tracking your macros for a week can help you identify areas to optimize your diet. Here are the most common pitfalls:

• Not Eating Enough Protein: Most adults underestimate their protein needs. When protein is too low, hunger increases, fat loss slows, and muscle mass may decrease.
• Cutting Carbs Too Low: Carbs are not the enemy. Very low-carb diets can cause fatigue, irritability, and cravings.
• Not Measuring Portions Accurately: Early on, using a food scale or measuring cups helps you learn accurate portion sizes.
• Forgetting About Cooking Oils: Oils (such as palm oil, olive oil, canola oil, etc.) are high in calories and easy to overuse without noticing.

Achieve Your Health Goals By Using Macronutrients

Understanding and tracking your macros can completely change the way you approach food, bringing more awareness, balance, and confidence to your daily habits. Setting a specific calorie goal is an important part of macro tracking, as it helps you monitor your food intake and supports your weight management or fitness objectives. Instead of guessing what or how much to eat, you’ll learn how protein, carbohydrates, and fats work together to support your energy, metabolism, and long-term personal goals. Apps like MyFitnessPal can help you set up daily goals and track your macro intake throughout the day. Whether you’re aiming to lose weight, build muscle, or simply feel better in your body, macro tracking gives you a flexible, sustainable framework that can grow with you.

If you’re unsure where to start or want personalized guidance, consider signing up to talk to a registered dietitian at no cost to you. A dietitian can help you build macro goals tailored to your lifestyle, preferences, and health needs, making success easier and more achievable.

Frequently Asked Questions About Macros

Is Counting Macros the Same as Counting Calories?

Not exactly. Counting total calories tells you how much you’re eating, while counting macros shows you what you’re eating. Macros give deeper insight into digestion, energy levels, and body composition.

How Do I Know What My Macro Goals Should Be?

Your ideal macro breakdown depends on your age, weight, activity level, and goals. A dietitian can create personalized targets, or you can use online calculators as a starting point.

Do I Need to Track Macros Forever?

Most people track macros temporarily to learn portion sizes and build balanced meals. Over time, you’ll naturally understand how to eat in a way that supports your goals.

Is Macro Counting Safe for People With Medical Conditions?

It can be helpful, especially for diabetes, insulin resistance, or PCOS, but recommendations vary. Always consult with a healthcare provider or dietitian for personalized guidance.

Beyond the Numbers: Why Your Mindset About Food Matters Too

While understanding macros gives you powerful knowledge about what you’re eating, there’s another factor that influences how your body responds to food: your mindset.

Research from Yale University’s famous “Milkshake Study” revealed something remarkable—participants who believed they were drinking an indulgent shake showed a dramatically different hormonal response than those who thought they were drinking a “sensible” low-calorie option, even though both shakes were identical. Their bodies responded not just to the nutrients, but to their beliefs about the nutrients.

At Dietitian Live, we take this science seriously. Our approach goes beyond meal plans and macro targets to address the thoughts and beliefs that shape your relationship with food. Through our Quantum Mind Architecture™ program, clients work one-on-one with registered dietitians trained in behavioral transformation—helping shift fear-based patterns around eating into empowered, sustainable habits.

The result? Clients who don’t just hit their macro goals, but actually enjoy the process. When you stop viewing carbs as “bad” or protein as a chore, balanced eating becomes natural. Your internal beliefs create your external results—and that includes how your body metabolizes the macros on your plate.

Ready to transform your relationship with food? Book your first session at no cost to you.