Counting Macros 101 – How to Count Macros for Weight Loss

Do you want to lose weight or perhaps you are interested in building muscles that you would gladly show off at the beach this summer?

Counting Macros for Beginners

Are you tired of trying a diet plan after a diet plan without any success? Yes, that feeling has been more than familiar to most of us.

But all of that stops now and here. Now that we have the idea of macro counting, we have nothing to be worried about.

With the simple macro counting, we are able to lose that excess body weight and even build strong muscles, without having to struggle with the feeling of hunger all day long.

What are macronutrients?

Before we tell you everything that you need to know about macronutrients and how to count them, for the purposes of gaining all of the health benefits that come with it, we need to review what macronutrients really are quickly.

Macronutrients are the term that is being used to refer to the three most basic compounds in each diet – carbohydrates, proteins, and fats. And as always, water comes like a big bonus to the group with all of its health benefits.

Almost every food contains all of the macronutrients, but the macronutrient that is found in the biggest percentage determines whether the food is acknowledged to be carbohydrate, protein, or fat. 

Carbohydrates are the main energy source of our bodies. Healthy carbohydrates sources would be fruits, legumes, starchy veggies, and whole grains. Fats have many important functions – from brain development, satisfying your hunger, to aiding the absorption of fat-soluble vitamins.

Good sources of healthy fats are avocado, fatty fish, full-fat dairy products, nuts, and seeds. And last but not least important – protein, the core component in our muscles, bones, and each and every other tissue in the body. Eggs, dairy products, poultry, and lean meat are the best sources of this micronutrient. 

What are the benefits of macro counting?

Macro counting, as the term suggests, refers to the counting of macronutrients that you are supposed to intake on a daily level while satisfying your recommended calorie intake at the same time. While counting macronutrients, there is no need to sustain a ridiculous calorie deficit.

The most important thing to do is to satisfy the certain number of macronutrients that you have set out for yourself. There are more health benefits that come from macro counting that you can ever imagine.

Weight loss

This might as well be the most obvious one. Macro counting can be quite beneficial if you are following a high-protein or a low-carb diet, both of which have been scientifically proven to be able to aid the weight loss process. 

Improved diet quality

When you are focused on the quality of your diet, rather than on the calories, you will discover that choosing macro-rich foods is the way to do it. Soon you will be looking for food that is rich in nutrients, rather than filling on empty calories that will only harm your diet.

Achieved goals

If you are trying to lose weight, by concentrating on a specific macronutrient such as protein, can help you achieve that goal faster and more efficiently. The same goes for when you are trying to build lean muscles. Or when you are trying to boost your overall physical performance. Macro counting helps you achieve your goals better and in a shorter amount of time.

Tips on how to do macro counting

First, determine your calorie needs

This is an easy step. In order to start off with macro counting, you need to determine how much calories exactly your body needs in order for it to function properly. Then, and only then, will you be able to continue to determine which and how many of those macronutrients will you use to satisfy your body’s calorie requirements?

Use one of the many online calorie calculators found around the Internet to determine your exact calorie requirements according to your sex, age, weight, height, daily activity, etc.

Decide on your macronutrients ratio

Now that you know what your exact calorie requirements are on a daily level, the next step would be determining your macronutrients ratio.

Usually, carbohydrates make up 45-65% of the daily calorie intake. Fats make up around 30-35%, whereas protein makes up 10-35% of your daily calorie intake. It might take some time to determine the right macronutrient ratio that works the best for you according to your goal.

For example, if you are trying to build lean and strong muscles, we would recommend increasing your protein intake. The same goes for weight loss, as protein will satisfy your hunger the best in the long run.

Create a diet plan for each day

In order to peruse macro counting, you will need to inform yourself about the best food sources of these three macronutrients. Your diet should include enough fresh fruits and veggies, whole grains, dairy products, eggs, fatty fish, olives, meat, and protein powders to allow you to intake the recommended amounts of macronutrients each day.

Create a diet plan for each day that will be easy to follow, affordable, and most importantly – one that represents your macronutrients as it should.

Use a food journal or an app to help you will macro counting

Depending on your individual preference, you can use a food journal, a website, or the most popular option – an app that will allow you to enter the foods that you have eaten each day. That way, you can always have the track of your macros close at hand, and an app can even remind you of how much macros have you already eaten and how many are left for the rest of the day.

Macro counting basically means choosing your foods carefully, only to later log them and keep track of their macronutrients at all times. 


Macro counting refers to keeping track of your macronutrient intake each day. With the help of the various apps available online, you can easily calculate your calorie requirements, along with planning your macronutrients ratio, and keeping track on how far have you have reached on the scale of satisfying your macronutrient requirements at all times.

Do not miss out on this unique experience to keep a healthy body and mind while enjoying delicious food and still managing to lose weight.