Counting macros, tracking macros, IIFYM—if it fits your macros. In the last few years, it seems our attention has shifted at least somewhat from calories to macronutrients, particularly when it comes to weight loss. But just because lots of people are talking about macros—counting them, hitting them, etc.—do we all need to? Many people already track their carbohydrate intake—people with diabetes (myself included) do this every day to know how much medication to take. But should anyone and everyone? Well, it depends. But probably not? Let me explain.
Nutrients are what we get from food to survive. There are two kinds: macronutrients and micronutrients.
Macronutrients (macros) are the ones we consume in large amounts, and micronutrients—vitamins and minerals are examples—are the nutrients we require in smaller amounts.
Macros fall into four main categories: protein, fat, carbohydrates, and alcohol. All of the energy we get from food comes macronutrients, so they all contain calories (damn). Protein and carbohydrates contain about 4 calories per gram, fats contain 9, and alcohol contains 7. Most macronutrients provide more than just energy— essential amino acids from protein and essential fatty acids from fat, for example. They’re called essential because we need them to survive but the body cannot make them. Fun fact: We don’t actually need to eat carbohydrates or alcohol to survive (except in awkward social situations)—although, for my money, living without carbs is no way to live at all.
Most diets based on macronutrient tracking start with a calculation of how many calories you “should” be eating based on your energy expenditure, which is estimated based on some additional info you provide, like your age, sex, height, weight, and activity level (you can see an example from the USDA here). If you tell the calculator that you want to gain or lose weight, the number is adjusted, often a few hundred calories up or down. The calculator then divides the calories into carbs, protein, and fat in different ratios depending on the diet.
According to the CDC, most Americans get about 15 percent of their calories from protein, 50 percent from carbs, and 35 percent from fats. A low-carb or lowfat diet would mean eating getting less than 30 percent of your calories from carbs or fat. A very low-carb diet like the ketogenic diet would require getting 5 to 10 percent of your calories from carbs. A high-protein diet would mean 25 or more percent of calories from protein.
Many people who tweak and track their macros are trying to optimize athletic performance or meet body composition goals.
Counting macros “can be beneficial for competitive bodybuilders or athletes, where research has shown consuming certain proportions of protein, carbohydrates, and fats can optimize athletic performance,” Jacob Mey, Ph.D., tells SELF. A person primarily focused on building muscle mass may want to get more calories from protein because it’s is so important to building muscle. An endurance athlete in the middle of training season might adjust their diet so that they’re eating a higher proportion of carbs as well as protein to help recover from intense training. These diets often start with a goal of consuming a number of grams of protein or carbs (or both), then dividing the remaining calories depending on the person’s preference.
But tracking macros isn’t for everyone, especially if you have a history of disordered eating habits.
“Tracking macros can be positive or negative depending on the client," registered dietitian and certified personal trainer Stephanie Hnatiuk tells SELF. "On the one hand, it can be very helpful and eye-opening for clients to take a look at where the calories are coming from in their diet." Looking at your macronutrient breakdown can help you better understand how your diet might affect you. If someone wants to transition to a vegan diet, for example, a registered dietitian might look at the person’s macronutrient breakdown to make sure they’re getting enough protein. An dietitian helping someone lose weight might want to see if there’s a particular area where they’re taking in excess calories.
