How Do You Count Macros to Lose Weight? A Step-By-Step Guide

You might not realize it, but when it comes to losing weight, tracking your macros can be just as significant as counting calories. But, how do you track macros? And, what exactly are they?

Here we will answer the critical question: how do you count macros to lose weight?

The Basics: What Are Macros?

Macronutrients, also known as macros, is a term used to collectively refer to the three main macronutrients found in food, protein, fats, and carbohydrates. The body needs these macros daily and in large amounts to support bodily processes and physical function. A varied diet is essential for ensuring a balanced macronutrient intake, as each food contains different amounts.

What Do Macronutrients Do in the Body?

Each macronutrient has different functions, but they are all interconnected and essential for proper body function.

Proteins

Proteins are made up of amino acids, which are paramount for various bodily functions. They help build and repair tissues, including muscles, support immune function, provide satiety, and contribute to maintaining proper fluid balance.

Fats

Fats help protect organs, support hormone production and cell growth, and assist in the absorption of vitamins (A, D, and E). The two types of dietary fats—saturated and unsaturated—are necessary to maintain good overall health.

Carbohydrates

Carbohydrates are the body’s primary energy source. Carbohydrates help regulate blood glucose and insulin metabolism, and preserve muscle. Complex carbohydrates can assist in weight management and prevent heart disease by helping lower cholesterol levels.

How Many Macros Are Necessary Per Day to Lose Weight?

The percentage of macros you consume will depend on your unique background and your diet, such as low-fat, low-carb, or high-protein. A higher protein ratio might be more beneficial for individuals seeking muscle maintenance and appetite control if they are practicing intermittent fasting. Your ideal macro intake is also determined by personal factors, including age, metabolism, physical activity level, and overall health.

The Dietary Guidelines for Americans 2020-2025 recommend the following macronutrient percentages:

Protein: 10 - 35%.
Fat: 20 - 35%
Carbohydrates: 45 - 65%

It is important to stay within the recommended ranges to ensure your body obtains the right amount of nutrients for optimal health. If you are following a particular diet, adjust your macro intake based on your body’s response and how it impacts your weight loss progress. The Fastic app can determine the most suitable macronutrient count according to your lifestyle, eating habits, and weight loss goals. Take the Fastic quiz to discover your unique macro percentages according to your specific goal.

Why Is It Important to Count Macros to Lose Weight?

Counting macros helps you better understand how you can reach your goal weight according to what you eat and how much. It also helps prevent overeating, which tends to happen while dieting or following weight loss strategies. Tracking your macronutrient intake allows you to learn where your eating habits and preferences fall within the recommended ranges, helping you decide what must change to optimize your weight loss efforts.

The calorie content of each macronutrient is:

Protein: 4 calories per gram
Fat: 9 calories per gram
Carbohydrates: 4 calories per gram

Counting macros not only ensures adequate nutrient intake but also aids in weight loss by promoting effective calorie control.

How Do You Count Macros to Lose Weight?

To calculate your macros, you need to follow these steps.

1. Calculate daily caloric needs:

The factors that determine your optimal calorie intake include:

age
sex
weight
height
activity level

Calorie calculators help you determine the proper calorie intake for your particular health background and lifestyle.

2. Choose macronutrient ratios:

Choose your preferred macro percentages that align with your diet, if you are following one. A low-carb diet would consist of an average intake of 70-80% fat from total daily calories, 5-10% of carbohydrates, and 10-20% of protein.

3. Convert ratios into grams:

Convert macronutrient percentages into grams.

First, multiply the total daily calorie intake by the percentage of each macronutrient to find the calories per macro.

Then, divide the calories for each macronutrient by the caloric content per gram (4 for protein and carbs, and 6 for fat) to get the number of grams.

You can simplify this process by using a calorie calculator. Don’t want to bother calculating macros? The Fastic app simplifies the process for you. With its calorie calculator, or by snapping a photo of your meal, the app instantly provides a breakdown of your protein, fat, and carbohydrate intake.

Here’s an example of a macronutrient count for a low-carb diet.

1. Daily calorie intake: 2,000 calories (according to personal background)

2. Macronutrient ratios:

Protein: 70%
Carbohydrates: 10%
Fats: 20%

3. Macronutrient ratios to grams:

Protein: 350 grams
Carbohydrates: 50 grams
Fats: 44.44 grams

How Do You Track Macros?

Tracking macros can be straightforward. By using digital scales, considering nutrition labels, and abiding by the recommended portion sizes you can successfully stay within your desired macros.

Weigh your food with digital scales: Weighing your food is essential to track your macro intake accurately. Doing so guarantees you don’t underestimate or overestimate your portions and helps you stay within your macronutrient limits.

Read nutrition labels: Taking the time to read the macronutrient content of packaged foods is crucial to staying within your macros count. When reading these, pay attention to calories, serving sizes, and the protein, fats, and carbohydrate breakdowns. Make use of this handy information to simplify your macros calculation.

Be mindful of portion sizes: Following recommended portion sizes, and using measuring cups and spoons encourages mindful eating and helps avoid overeating. Winging portion sizes can lead to overconsumption.

Tips to Stay Consistent and Sustain Counting Macros Long-term

Make your efforts worthwhile by following these tips to help you achieve your weight loss target.

Set realistic macronutrient goals

Determining realistic and feasible macronutrient goals is vital to ensure you can actually sustain them long-term. Setting macro goals that harm your health and don’t move you closer to your target weight is counterproductive. Consider your activity level, weight loss goals, and preferred diet to establish the best macro count. Experiment with percentages to find out what works best.

Managing cravings and hunger

Managing cravings and hunger while following a strict macros diet can be challenging. Plan ahead by choosing snacks that help you stay within your daily macro limits, such as low-calorie foods or a protein shake. Preparing for the inevitable can help you avoid impulsive eating.

Not accounting for all meals and snacks

Even a low-calorie fruit smoothie can throw you off your macro count. Take note of everything you consume, even a simple drink. Logging everything will allow you to better control your macros intake.

Stay motivated

Setting non-scale goals such as hitting your daily macronutrient targets helps motivate you. Celebrating small wins is an infallible method to maintain enthusiasm while boosting your confidence even when the scale does not move.

Focus More on Your Goals and Less on Counting Macros

Embark on your transformative journey towards your goal weight with ease. Simplify macro counting by downloading the Fastic app. The Fastic app gives you the tools you need to accurately track macros. Spend less time calculating and more time enjoying your progress toward a healthier you.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions