The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
You’ve probably heard of counting calories, but have you ever wondered what those calories are actually made of? That’s where macronutrients (or macros) come in. Macros include carbohydrates, protein, and fat. They each play a different role in your body, from fueling your workouts and supporting muscle growth to keeping your hormones balanced and providing essential energy for brain function and cognition.
Think of it this way: calories are the total amount of ingredients needed for a recipe, and macronutrients are the individual ingredients that make up the final dish. Tracking your macros can help you understand not just how much you’re eating but what kind of fuel you’re giving your body.
Ready to get started? This beginner’s guide to counting and tracking macros will give you the information you need to make healthy decisions:
Step 1: Understand the role of each macro
Each macronutrient serves a different purpose in your body. Being aware of their roles can help you make more intentional food choices.
Carbohydrates
Found in foods like grains, fruits, and starchy vegetables, carbs are broken down into glucose, which is used for energy. If your body doesn't use this glucose for energy right away, it can raise your blood sugar levels.
Protein
Proteins are made up of amino acids and are essential for repairing muscles and tissues. They’re found in meat, dairy, legumes, and nuts. While protein has a minimal direct impact on glucose, it plays an important role in helping keep you full and stabilizing glucose levels when combined with carbohydrates.
Fats
Fats are important for stable energy production, hormone production, brain health, and nutrient absorption. Found in oils, butter, avocados, and nuts, fats slow down digestion, leading to a more gradual impact on your glucose.
Step 2: Set your personal macro goals
Just like every recipe has a different ingredient ratio, your macro needs will be unique to you. Here’s how to figure out what works best for your body.
1. Determine your caloric needs
Your daily calorie requirement depends on factors like age, gender, weight, height, and activity level. Resources such as online calculators or a Registered Dietitian (RD) can help you estimate this number. A daily intake of 2000 calories is typically recommended, but it's important to identify the calorie amount that matches your individual nutritional requirements.
2. Establish your macro breakdown
After determining your caloric needs, you can use a simple formula to establish your macro breakdown. A common macro ratio is 40% carbs, 30% protein, and 30% fat, but this can be adjusted based on your personal goals. For example, athletes might need more protein, while those managing glucose levels may want a more balanced carb intake. Here’s an example calculation based on 2000 calories per day:
Carbs: 40% of 2,000 calories = 800 calories
- Carbs have 4 calories per gram, so 800 calories ÷ 4 = 200 grams of carbs
Protein: 30% of 2,000 calories = 600 calories
- Protein has 4 calories per gram, so 600 calories ÷ 4 = 150 grams of protein
Fat: 30% of 2,000 calories = 600 calories
- Fat has 9 calories per gram, so 600 calories ÷ 9 = about 67 grams of fat
So, if your goal is 2,000 calories per day, aim for:
- 200 grams of carbs (40%)
- 150 grams of protein (30%)
- 67 grams of fat (30%)
Step 3: Start tracking your macros
Once you have your macro goals in place, tracking what you eat can help you stay on target.
Read nutrition labels
Nutrition labels list the grams of carbs, protein, and fat in each serving. Learning to read these can help you make more informed choices.
Pay attention to portion sizes
Measuring your food at first can be helpful. Over time, you’ll get better at estimating portions without needing to weigh everything.
Focus on one macro at a time
Start small and build from there. Spend a few days tracking just one macro (like carbs) before adding in protein and fat. This makes it easier to get comfortable without feeling overloaded.
Experiment with different macro combinations
Pay attention to how different food combinations (and amounts of each) affect your energy and glucose levels. Using a glucose biosensor like Stelo is an easy way to uncover patterns and draw insights. Over time, you’ll learn what works best for your unique needs.
Making macros work for you
Counting macros isn’t just about hitting numbers; it’s about learning what fuels your body best and making choices that align with your health goals. By paying attention to your macro intake, you can build a balanced, sustainable approach to eating that fits your lifestyle.
Curated & Reviewed by: Sarah Ehlers
MBA, RDN, CPT
Sarah Ehlers is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
Written by: Stelo Team
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