How to Count Macros: Step-by-Step Guide

What Is Macro Counting?

Counting macros (or “tracking macros”) means monitoring the grams of protein, carbohydrates, and fat you eat each day. Instead of just counting calories, you’re paying attention to where those calories come from.

Why does this matter? Because 1,500 calories of mostly protein and vegetables will affect your body completely differently than 1,500 calories of mostly bread and sugar — even though the calorie count is identical.

Macro Counting vs. Calorie Counting:

• Calorie counting: Tracks total energy intake only
• Macro counting: Tracks energy + composition (protein/carbs/fat)
• Macro counting is more precise for body composition goals

Step 1: Calculate Your Macros

Before you can track, you need to know your targets. Your macro targets depend on your:

• Total daily energy expenditure (TDEE)
• Goals (fat loss, muscle gain, maintenance)
• Activity level
• Body composition

The Quick Method

For most people, these starting points work well:

Macro	How to Calculate	Example (180 lb person)
Protein	0.8-1g per pound bodyweight	144-180g
Fat	0.3-0.4g per pound bodyweight	54-72g
Carbs	Remaining calories ÷ 4	Varies by calorie goal

Step 2: Get Your Tools

You need two things to count macros effectively:

1. A Food Scale

A digital food scale is non-negotiable. Eyeballing portions is wildly inaccurate — studies show people underestimate portions by 40-60% on average.

• Get a scale with tare function (resets to zero)
• Choose grams over ounces for accuracy
• Budget option: Any $10-15 kitchen scale works fine

2. A Tracking App

You’ll log everything you eat. Popular options:

• MyFitnessPal — Largest food database, social features
• Cronometer — Most accurate, great for micronutrients
• MacroFactor — AI-powered, adjusts targets automatically
• Lose It! — User-friendly, good free version

Step 3: Track Everything

Here’s the actual process:

Before You Eat

1. Put your plate/bowl on the scale, press tare
2. Add your food, note the weight in grams
3. Open your app and search for the food
4. Enter the amount and log it

What to Log

• Everything with calories (yes, cooking oils too)
• Beverages (coffee creamers, alcohol, smoothies)
• Sauces and condiments
• “BLTs” — bites, licks, and tastes
• Skip: Plain water, black coffee, zero-calorie drinks

The “Weigh Raw vs. Cooked” Rule

Food changes weight when cooked. A raw chicken breast weighing 8 oz becomes ~6 oz after cooking (water evaporates). But the macros stay the same!

Best practice: Weigh raw when possible, then search for “raw” in your app. It’s more consistent and accurate.

Pro Tips for Success

Log Before You Eat

Plan your day in advance. This lets you “build” your meals around your targets instead of scrambling to fit things in at the end.

Hit Protein First

Protein is the hardest macro to hit for most people. Plan your protein sources first, then fill in carbs and fats around them.

Allow Some Flexibility

You don’t need to hit your macros perfectly. Aim for:

• Protein: Within 5g of target (this one matters most)
• Carbs & Fat: Within 10g of target
• Calories: Within 50-100 of target

Create a “Frequent Foods” List

You probably eat the same 20-30 foods regularly. After logging them once, they’ll autofill — making tracking much faster over time.

Frequently Asked Questions

How do I calculate my macros?

Calculate your TDEE (total daily energy expenditure), then distribute those calories across protein (0.7-1g per pound bodyweight), fats (25-35% of calories), and carbs (remaining calories). Our free calculator does this instantly.

Do I need to track macros every day?

Initially, yes. After a few weeks of consistent tracking, you’ll develop intuition for portion sizes and can track less strictly. Most people eventually track only when needed.

What’s the best app for tracking macros?

MyFitnessPal has the largest food database, Cronometer is most accurate for micronutrients, and MacroFactor offers smart adaptive coaching. Try a few and use what you’ll actually stick with.