A Beginner’s Step-by-Step Guide to Tracking Macros

If you’re looking to improve your body composition, achieve weight loss, gain muscle, or enhance overall health, tracking your macros (macronutrients) might be the easiest way to reach your fitness goals.

I used to feel so stuck in my journey. I was eating healthy—loading up on fruits, veggies, and lean proteins—but the results I wanted just weren’t happening. As a dietitian and chef, I thought I should have it all figured out, but I wasn’t seeing the changes I hoped for in my body composition.

Sound familiar?

That’s when I discovered the power of tracking macros. Once I learned how to balance my carbs, protein, and fats (accurately) for my specific goals, everything changed. I started fueling my body with intention, building muscle, losing fat, and finally feeling confident in my skin again.

So keep reading as I walk you through the macro diet and show you how to create an eating plan tailored to your specific goals. Are you ready to make this change? 

What Are Macros?

Macros, or macronutrients, are the key nutrients that keep us energized and healthy. They include:

• Protein: Crucial for building and repairing muscles, as well as supporting brain function. You’ll find it in foods like chicken, fish, and dairy.
• Carbs: Your body’s go-to energy source. These range from simple carbs (like sugary snacks) to complex ones (think whole grains, leafy greens, and starchy veggies).
• Fats: Essential for hormone production and brain health. Stick to healthy fats like olive oil, nuts, and seeds, and avoid trans fats where possible.

Tracking macros involves monitoring your intake of grams of protein, carbohydrates, and fats to meet your body’s daily calorie needs and macronutrient ratio.

First Step: Determine Your Calorie Needs

Tracking macros starts with knowing your daily calorie intake. First, figure out your basal metabolic rate (BMR)—the calories your body needs just to function while at rest. Then, add in your total daily energy expenditure (TDEE), which includes all the calories you burn through daily activities and exercise.

You can use an online calculator that takes into account your age, gender, weight, height, and activity level to make things easier to estimate your TDEE.  

When you join my 6 Week Challenge, I will calculate your macros based on your specific goals and we will chat through them together.  

Step 2: Set Your Macro Targets

Once you know your total daily energy expenditure, the next step is to determine your macro numbers. Your macronutrient ratio will depend on your specific goals:

• For fat loss, create a calorie deficit by consuming fewer calories than your body needs. .
• For muscle gain, focus on a slight calorie surplus and high protein intake. Common ratios: 30% protein, 50% carbs, 20% fat.
• For weight maintenance, aim for a balanced ratio that supports your activity level and body weight.

Every gram of protein or carbs gives you 4 calories, while a gram of fat packs 9 calories. Adjust your macros to match your daily calorie needs!

Step 3: Plan Your Eating

Split Up Your Meals

Figure out how many meals you want to have each day and spread your macros across them. Prefer smaller, frequent meals? Go for 5-6 a day. If you’re more into fewer, bigger meals, stick to 2-3 instead.

Pick Quality Foods

Focus on eating good stuff. Include:

• Lean proteins like chicken, turkey, tofu, or fish.
• Complex carbs like quinoa, brown rice, whole grains, and leafy greens.
• Healthy fats like avocado, olive oil, nuts, and seeds.

Try not to overdo it on simple carbs or unhealthy fats.

Step 4: Track Your Food Intake

Tracking your daily macros and food items might seem like a lot of work, but it’s the best way to stay on track. Here’s how:

Use a Food-Tracking App

Apps like MyFitnessPal, Cronometer and the FASTer Way APP make calorie counting and tracking macros simple. Input your food choices and portion sizes to see how they fit your macro targets.

Weigh Your Food

A food scale is crucial for accuracy – especially in the beginning. Measuring grams of each macronutrient ensures you’re hitting your macro goals and it’s very easy to over or underestimate fats and proteins in particular.  

Personally, I love the new AI tracking feature in the FASTer Way app. You can take a photo of your meal and it (quite accurately) suggests what foods you have and their quantities. You can easily adjust portions as needed. Alternatively, there is a talk to text option that omits having to search for foods in a database or scan barcodes. It has been a game changer for accountability.

Read Nutrition Labels

Understanding nutrition labels helps you identify the grams of carbohydrates, grams of protein, and fats in packaged food. Look for foods with high protein and healthy fats.

Step 5: Adjust as Needed

Monitor Progress

Track your weight, body fat, and overall progress regularly. If your fitness goals include weight loss or fat loss, aim for steady progress without drastic calorie deficits that could harm your metabolism or lead to muscle loss.  In the FASTer Way we focus on non-scale victories.  For example, your jeans may be fitting looser or you have more energy throughout the day.  

Reevaluate Macro Targets

As your body weight or activity level changes, your calorie goal and macro numbers may need adjustments. This is where I come in, as a registered dietitian, I can help taylor personalized advice, especially if you have a health condition or struggle with food preferences.

Common Challenges and Tips

• Avoiding Fat Gain: Stick to your calorie goal to avoid consuming too much energy.
• Preventing Eating Disorders: Tracking should enhance your relationship with food, not create stress. If it feels overwhelming, take a step back.
• Social Media Trends: Be cautious of trends like the ketogenic diet or flexible dieting. They might not align with your personal goals or health needs.

The Good Thing About Tracking Macros

Tracking macros helps you manage your food intake and reach your health goals. It’s a flexible, long-term method for improving body composition, whether your aim is weight loss, weight gain, or muscle gain.

With the right tools and mindset, you can achieve your goals and maintain healthy eating habits for life!

Have questions about starting a macro diet or finding the right macronutrient ratio for you? Drop them in the comments or send me a message. Let’s crush your health goals together!