What Are Macros, and Should I Be Counting Them?

You may have heard that counting macronutrients is a way to manage your weight, gain muscle, or ensure you’re getting the nutrients you need. That can be true, but counting macros also has some potential downsides. Read on for what you need to know about counting macros. 

What are macronutrients?

Macronutrients (also known as macros) are carbohydrates, fat, and protein. They’re the three nutrients the body needs in large quantities for energy. These are opposed to micronutrients, which are vitamins and minerals — such as vitamin C and zinc. The body still needs these, just in smaller amounts. 

Just about everything you eat is a carbohydrate, a fat, or a protein. And often, a food has more than one macronutrient. For example, your average Hass avocado — the most common avocado in the U.S. — has all three macronutrients, with about:

• 12 g of carbohydrate 

• 21 g of fat

• 3 g of protein

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Carbohydrates 

When most people hear “carbohydrate,” they think of bread, cereal, and potatoes. But the list of foods that contain carbohydrates is actually quite extensive. 

Carbohydrates are essentially sugar molecules. Carbohydrates that contain longer sugar molecules are called complex carbohydrates. These foods take longer to be broken down by the body. They tend to be better for you than simple carbohydrates, like table sugar, which is broken down by the body quickly and can cause a spike in blood sugar. 

Complex carbohydrates can be found in:

• Whole grains, like oatmeal, rice, and quinoa

• Vegetables 

• Fruits 

• Lentils

The different types of carbohydrates can be divided into three categories:

• Fiber: Fiber is a complex carb the body can’t digest. It helps fill you up and regulates blood sugar levels. You can find fiber in fruits, vegetables, and whole grains.

• Starches: These are another type of complex carb. They can be found in grains, oats, corn, and potatoes. (Refined starches, like those found in white rice or white flour, act more like a simple carb and cause your blood sugar to rise faster.) 

• Sugar: Sugar is a simple carb naturally found in fruits, vegetables, and dairy. Sugars give foods a sweet taste and deliver quick energy to the body. 

Foods can contain more than one type of carbohydrate. A banana is an example of a food that contains all three forms of carbs.

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Fats 

Fats often get an undeserved bad reputation. One reason may be that they have more calories per gram than carbohydrates or proteins (more on this later). Sometimes, people think they need to avoid all fats. But certain types of fats are an important part of the diet. Of course, not all fats are created equal. 

• Trans fats: Trans fats have no health benefits. And they can increase your risk of conditions like heart disease and diabetes. Trans fats are commonly used in processed goods and fried foods. 

• Saturated fats: Saturated fats are typically found in animal protein like red meat, sausage, cheese, and dairy. Saturated fat is linked to a higher risk of heart disease. So, try to limit your intake to less than 10% of your overall calories. 

• Unsaturated fats: Unsaturated fats are the better fats that are good for your heart and overall health. They are largely found in plant foods like nuts and avocados. You may have heard of omega-3 and omega-6 fatty acids, both of which are examples of unsaturated fats. 

Sources of nutritious fats include:

• Nuts and nut butter

• Avocados

• Fat-containing dairy

• Vegetable oils

• Seeds such as flaxseed

• Oily fish like salmon, sardines, trout, and fresh tuna

Proteins 

Proteins serve many important functions in the body. They help build bones, muscle, blood, and skin. They also help build hormones, vitamins, and enzymes — among other things.

Some high-quality proteins to include in your diet:

• Fish and shellfish, especially oily fish high in omega-3 fatty acids 

• Poultry 

• Dairy products

• Eggs

• Lean beef or lean pork, in small quantities

But you don't need to include animal protein in your diet. You can get all your protein from plant-based sources, like:

• Legumes: Examples are beans, peas, lentils, peanuts, and tofu/edamame.

• Nuts, nut butters, and seeds: These provide an excellent source of healthy, unsaturated fat.

• Whole grains: Examples of whole grains are quinoa, farro, wild rice, and oats

Limit red meat, a protein high in saturated fat. It’s linked to heart disease and some types of cancer. And try to steer clear of processed meats like: 

• Bacon

• Hot dogs

• Salami

• Cold cuts

• Beef jerky

These meats are linked to high cholesterol. They also contain several known cancer-causing substances. 

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How do you determine your macronutrient needs?

Everyone needs a different amount of each macronutrient. This is based on things like your:

• Age

• Health status

• Genetics

• Activity level

• Health goals

There’s no one answer that applies for everyone. And your needs may change from day to day. You might find that you need to dial up or down a particular micronutrient if you’re feeling hungry or lacking energy.

Here’s a recommended breakdown of your daily macronutrient goals:

• 10% to 35% of calories from protein

• 20% to 35% of calories from fat (limit trans fats and saturated fats)

• 45% to 65% of calories from carbohydrates

These guidelines were developed to reduce the risk of chronic conditions such as diabetes and heart disease. 

Estimating your macros

First, calculate how much of each macronutrient you need based on the recommendations above. Then consider how your individual needs might be different from that of the average person. 

For example, people who do more endurance exercise might want more carbohydrates. Or people looking to gain muscle might find they need more protein to reach their goals. Any weight goals, or even pregnancy or lactation, will also change your daily needs. 

A registered dietitian can help you find the amounts that work best for you and your body. 

Here’s an example. Let’s say you require 2,000 calories daily. And you decide you want: 

• 50% carbohydrates

• 25% protein

• 25% fat

To determine how many calories should come from each macronutrient, multiply the number of calories by the percentage of each macronutrient:

• Calories from carbohydrates: 2,000 calories x 0.5 = 1,000 calories

• Calories from protein: 2,000 calories x 0.25 = 500 calories

• Calories from fat: 2,000 calories x 0.25 = 500 calories

In order to find out how many grams of each macronutrient to consume, calculate by the number of calories per gram of each macronutrient. There are 9 calories per gram of fat and 4 calories per gram of carbohydrate or protein. So:

• Grams of carbohydrates: 1,000 calories ÷ 4 = 250 g

• Grams of protein: 500 calories ÷ 4 = 125 g

• Grams of fat: 500 calories ÷ 9 = 55.6 g

Based on these calculations, you can determine the types and amounts of foods to eat each day to meet your goals. 

How can you track your macros?

Let’s say you’ve figured out how many grams of carbs, protein, and fat you need each day. If you’re hoping to eat according to these numbers, you’ll need to log everything you eat. That’s what “tracking macros” means.

You can track your macro intake using whatever method works best for you. One option is a traditional food journal. But since tracking macros is time consuming and requires a lot of effort, a nutrition app may be the most helpful.

There are several nutrition apps that can help you track your macros. Some of the apps let you scan food labels or bar codes. Others let you take a picture of a food and will look it up for you in its database. Many people who’re tracking macros use a food scale at home. 

Tracking macros takes commitment and mental space. Depending on what your health goals are, it may not be necessary — or productive — to track macros. If you’re considering tracking macros, it will be helpful to talk to a dietitian or nutritionist first. 

The pros and cons of counting macros

Counting macros may be beneficial for you if you have certain goals in mind — and want to eat in a way that helps you reach those goals. For example, consuming a lot of protein (0.5 g to 0.9 g per pound of body weight) might help you reach your fitness goals by helping to maintain muscle mass. Just keep in mind: Macronutrient distribution is just one part of the bigger picture of proper nutrition.

But counting macros has some cons:

• It doesn’t account for quality. The macro diet doesn’t restrict the less-nutritious types of each macronutrient (for example, carbohydrates in the form of sugar instead of fiber). 

• It focuses on macronutrients, with no checks to ensure people are getting the micronutrients they need.

• It can decrease the balance and variety in your diet. Some people find themselves eating more processed foods because it’s easier to track macros by scanning a barcode than weighing portions. Others may also eat the same foods over and over because they know how they’ll fit into their plan. 

• It may cause distressing or intrusive thoughts and behaviors. Tracking foods and counting calories might lead to preoccupation with food and disordered eating behaviors. 

• It may be too time consuming or restrictive for some people.

• It may restrict your social life. Dieting and food restrictions can be socially isolating, since so many social interactions revolve around food and drink.

Why trust our experts?

Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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