Macro Counting Made Simple

Trying to eat healthier can feel confusing. There are calories, labels, and lots of advice online. One method that can help some people is macro counting. Let’s break it down in a simple way.

What Is Macro Counting?

Macro counting means tracking what types of food you eat, not just how many calories.

Instead of only counting calories, you track:

• Protein

• Carbohydrates (carbs)

• Fats

These are called macros, short for macronutrients. Tracking macros can help you match your food choices with your fitness or health goals, like building muscle, having more energy, or feeling full longer.

What Are Macros?

Your body needs macronutrients every day to work properly.

Carbohydrates = Energy

Carbs give your body fuel, especially for your brain and muscles.

Examples:

• Whole grains

• Starchy vegetables (like potatoes)

• Fruit

• Beans and lentils

Protein = Muscle and Fullness

Protein helps build and repair muscles. It also helps you feel full after meals.

Examples:

• Meat and poultry

• Fish

• Eggs

• Dairy foods

  • Cottage cheese, greek yogurt and eggwhites

• Beans and tofu

Fats = Hormones and Brain Health

Healthy fats support your brain, hormones, and cell health.

Examples:

• Avocados

• Olive oil

• Nuts and seeds

• Omega-3 fats (like salmon)

• Almond milk, cashew milk, etc.

• Peanut butter

How Is Macro Counting Done Properly?

Macro counting works best when done in a balanced and flexible way.

Step 1: Find Your Daily Calorie Needs

You can use an online calculator to estimate your Total Daily Energy Expenditure (TDEE). This tells you about how many calories your body needs each day.

Step 2: Choose Your Macro Balance

Your calories are then split into protein, carbs, and fats. The right balance depends on your goals and lifestyle.

For more guidance, check out the Verus Wellness YouTube channel.

Step 3: Convert Calories to Grams

Each macro has calories:

• Protein = 4 calories per gram

• Carbs = 4 calories per gram

• Fat = 9 calories per gram

Apps can do this math for you.

Step 4: Track What You Eat

You can log your food using:

• An app

  • Cronometer is one of the most accurate apps for macro counting.

• A website

• A food journal

Helpful tips:

• Read food labels and serving sizes

• Use a food scale for accurate gram amounts

Is Macro Counting Right for You?

Macro counting can be helpful, but it’s not for everyone.

You should stop or avoid macro counting if:

• Tracking food causes stress or anxiety

• You have a history of disordered eating

Your mental health always comes first.

Common Macro Counting Mistakes

Macros should support your life, not control it.

Avoid these common mistakes:

• Obsessing over numbers

• Cutting carbs or fats too low

• Ignoring hunger and fullness cues

• Living on protein bars instead of real meals

Food is meant to fuel your body and be enjoyed.

The Bottom Line

Macro counting is one tool that can help some people understand their food better. It works best when it’s flexible, balanced, and stress-free. If it starts to feel overwhelming, it’s okay to step back and focus on simple, healthy eating habits instead.

References (Evidence-Based)

• U.S. Department of Agriculture. Dietary Guidelines for Americans

• Academy of Nutrition and Dietetics. Macronutrients and Health

Hall, K. D. et al. (2015). Energy balance and macronutrient composition. American Journal of Clinical Nutrition