Macro Counting for Beginners: The Simple Start Guide
Tracking macros sounds complicated. It takes 5 minutes to learn and 2 weeks to become second nature.
Macros are the three nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros means hitting daily targets for each — not just total calories. This matters because body composition depends on WHAT you eat, not just how much.
Finding Your Macros
Step 1: Calculate TDEE (total daily energy expenditure). Step 2: Set protein at 0.8-1.0g per pound of body weight. Step 3: Set fat at 25-35% of total calories. Step 4: Fill remaining calories with carbs. Example for a 170-pound person at 2,500 calories: Protein 170g (680 cal), Fat 83g (750 cal), Carbs 268g (1,070 cal).
Tracking Made Easy
Use MyFitnessPal or Cronometer (free apps). Log food before or right after eating. Weigh food with a kitchen scale for the first 2 weeks to calibrate your eye. After 2-3 weeks, you can estimate portions accurately without the scale for most meals.