TrainersBook
Guide
How to count macros
Macros are protein, carbs and fat. Tracking them for a while teaches you a lot about what you eat.
What are macros?
- Protein has about 4 kcal per gram. It is used for building and maintaining muscle.
- Carbohydrates have about 4 kcal per gram and are an important source of energy.
- Fat has about 9 kcal per gram and is a necessary part of your diet.
How to start
- Log what you normally eat for a week, without changing anything.
- Look at your average calories and protein.
- Set one simple target, often enough protein at each meal.
- Adjust slowly, based on how you feel and perform.
Tips that make it easier
- Save meals you eat often.
- Log as you go rather than at the end of the day.
- Do not chase perfect numbers. Close is good enough.
- Weigh food for a while to learn what portions look like.
When to stop
Counting is a tool to learn, not a rule for life. If tracking food starts to feel stressful or takes over your thoughts, take a break and talk to someone you trust or a healthcare professional. If you have a medical condition, are pregnant or have a history of eating problems, ask a healthcare professional before changing your diet.
Tools
A calorie and macro tracker does the sums for you.
Common questions
Do I have to count macros to get results?
No. Many people do well with regular meals and enough protein. Counting is simply one way to learn more about what you eat.
What is the easiest macro to start with?
Protein. It is simple to track, and many people who train want to be sure they get enough.