How To Count Macros For Dummies

Counting macros can seem overwhelming at first, but once you understand the basics, it becomes much more manageable. When I first started my fitness journey, I was so confused about macros and how to track them. Now that I’ve got the hang of it, I want to share what I’ve learned with you. Let’s dive into the world of macro counting together!

Understanding Macros

First things first, let’s talk about what macros actually are. “Macros” is short for macronutrients, which are the nutrients that provide energy and are essential for our bodies to function. The three main macros are carbohydrates, protein, and fats. Each of these macros plays a different role in our overall nutrition and energy levels.


Carbs are the body’s primary source of energy. They are found in a wide variety of foods, including fruits, vegetables, grains, and legumes. When counting macros, one gram of carbohydrates equals 4 calories.


Protein is crucial for building and repairing tissues in our bodies. It’s found in foods such as meat, fish, eggs, dairy products, and plant-based sources like tofu and lentils. One gram of protein also equals 4 calories.


Fats are essential for hormone production, nutrient absorption, and providing energy. Sources of healthy fats include avocados, nuts, seeds, and oils. Unlike carbs and protein, one gram of fat equals 9 calories.

Calculating Your Macros

Now that we’ve got a good grasp on what macros are, it’s time to calculate the right balance for your individual needs. There are several online calculators available that can help you determine your ideal macronutrient intake based on your fitness goals, body weight, and activity level. These calculators can provide a starting point to tailor your diet to meet your specific needs.

Tracking Your Macros

Once you know your macro targets, the next step is to track your daily intake. There are many apps available, such as MyFitnessPal and Lose It!, that make it easy to track your macros. I personally use MyFitnessPal, and it has been a game-changer for me. It allows me to log my meals, set my macro goals, and track my progress over time.

Personalizing Your Approach

It’s important to remember that everyone’s body is different, and what works for one person may not work for another. I found that experimenting with different macro ratios and adjusting based on how I feel was key to finding the right balance for my body and fitness goals. Listening to your body and making adjustments accordingly is crucial in this journey.


Counting macros may seem intimidating at first, but with the right tools and understanding, it can be a powerful way to take control of your nutrition. I hope this article has provided you with a solid foundation to start your own macro counting journey. Remember, it’s all about finding what works best for you and your body. Happy macro counting!