When most people begin their fitness and nutrition journeys, they often feel completely lost. Working out is one thing; there is no shortage of trainers willing to offer advice on that. In the kitchen, however, we all too frequently find ourselves lost. Ever heard the old adage about the best workout starting in the kitchen? When it comes to understanding what that actually means, most of us are completely clueless!

The good news is that creating an optimal diet plan doesn’t have to be hard. Tracking your macros can be a vital tool in helping you achieve your optimal fitness level, and all it takes is a few easy steps:

1. Know the difference between macros and calories.
2. Understand what the macronutrients are.
3. Determine your own macro split.
4. Learn what foods are high in your preference.
5. Take advantage of tracking tools.

Once you take the time to learn the lingo, tracking your own macros will become a natural part of your weekly meal planning. Read on to understand how even a beginner can use this science to their advantage.

1. Know the Difference Between Macros and Calories 

In the most basic terms, calories are the amount of energy you take into your body, while macros are what make up that energy. Think about it this way: a bowl of quinoa salad and a chocolate bar might each have 400 calories, but your body is going to process those calories very differently.

Though counting calories is key for weight loss,research has shown that tracking macros can help you lose fat, build muscle, and keep your body feeling full for longer. While that chocolate might taste sweet in the moment, it’s going to leave you feeling groggy and hungry way more than its healthier alternative.

Is this all to say that calorie tracking is unimportant? Absolutely not. Tracking calories is an easy first step in taking control of your diet, but for those looking to dig a little deeper into their health and fitness, there is no substitute for examining their macronutrient intake.

2. Understand What Macros Are

The main three macronutrients are protein, carbohydrates, and fats. While some foods are higher in one macronutrient than others, most foods contain a mixture of the three. All macronutrients are important, but they play different roles depending on how the body processes and uses them.

Proteins 

Protein contains roughly four calories per gram. It is best known for its ability to build and repair tissue, making it key for anyone hoping to build muscle quickly. If you increase your activity level, you are creating small stress tears in your muscular tissue; protein is the necessary fuel your body needs to build that tissue back up, making them stronger and bigger. Women need around 45 to 70 grams of protein each day, while men need about 55 to 80 grams.

Carbohydrates 

Like protein, carbohydrates contain four calories per gram. Once eaten, carbohydrates are processed into glucose. If properly used, glucose becomes our body’s primary source of energy. Unprocessed, this extra energy is stored as fat to be used later. You should be eating between 225 and 325 grams of carbs each day.

Fats 

Healthy fats contain the greatest number of calories at nine per gram. Fats can get a bad reputation amongst people trying to cut calories, but they are actually an important tool in hormone production and in helping your body absorb nutrients. You should be eating between 44 and 77 grams of fat each day.

While many fad diets are quick to demonize one macro or another, the National Academy of Sciences has declared all three macronutrients vital in maintaining a strong, healthy body.

3. Determine Your Own Macro Split

There’s no perfect calculation every person should follow when it comes to tracking macros. Just as every body is different,every dietary plan is different, depending on your height, weight, age, and personal fitness goals. If this seems daunting to you, don’t worry; by personalizing your own plan, you can take control of your own health in a way that is far more rewarding than a one-size-fits-all plan would have been.

The easiest way to create your own macronutrient split is to look at your personal goals and tailor your diet to fit that need. Are you working hard to bulk up and build muscle? Might be time to reach for a protein shake breakfast and steak dinner. Are you trimming down for swimsuit season? Cut out sugar and fats in favor of a more filling salad. Getting ready for a triathlon? Carbs are what your body needs to produce all that energy.

The key to creating your own plan is balance and having your own macro calculator. While professional weightlifters may exist on insane ratios like sixty percent protein, forty percent fat, this kind of extremity can cause damage to the average person’s health.

4. Learn What Foods Are High in Your Preference 

While most foods contain a balance of protein, carbohydrates, and fats, there are definitely options that tip the scales in one direction or the other. While you are getting the hang of tracking your macronutrients, you may find it in your best interest to learn a few foods that contain high volumes of your macro of choice.

Foods High in Protein

The majority of macro-tracking diets tend to favor protein over other macronutrients and forgood reason. Protein tends to be a little harder to come by naturally, especially for those following a plant-based diet. Nevertheless, there are a few foods that you can almost guarantee will help bump up your daily protein intake.

• Salmon
• Chicken
• Beef
• Dark, leafy greens
• Soy-based products
• Cottage cheese
• Nuts

Another option many turn to includes protein shakes and supplements. While these are a great addition to your daily diet, there’s no supplement that can fully substitute the real thing, and much of this artificial protein won’t be fully absorbed. Make it your goal to obtain as much protein as possible from natural sources.

Most people come by all the necessary protein they need through their daily diet, but for those hoping to bulk up or gain muscle, tracking your protein intake is vital.

Foods High in Carbohydrates

When looking for foods high in carbohydrates, it's not surprising to find endless lists of high-carb foods to avoid. Don’t forget, carbohydrates are a necessary part of a healthy diet, and not only that, but they are also virtually unavoidable. Carbohydrates exist in most foods in some quantity. A few healthy high-carb options include:

• Beans
• Starchy vegetables (like sweet potatoes)
• Whole grains
• Pasta

Remember that carbs equal energy. While it may be tempting to forego these bready foods, if it's a marathon that you’re training for, you would be missing out on a great opportunity to boost your run time if you never enjoyed a bowl of pasta!

Foods High in Fat

Fat; another macronutrient that most of us have been trained to avoid like the plague.

Most of the time, sugary sweets and snacks are not going to be a part of a balanced diet. However, as in all things, fat intake is a balance. The key is to be sure that the majority of fat your body absorbs is what doctors would considerhealthy fat. Rather than filling your body with trans fats, try some of these alternatives:

• Olive oil
• Peanut oil
• Canola oil
• Avocado

As long as you maintain a basically healthy diet, congratulations! You are likely falling into a good macronutrient ratio already. If you have a hyper-specific fitness goal (such as eating a calorie deficit), however, it's time to dig a little deeper.

5. Take Advantage of Tracking Tools 

The internet is an amazing resource, isn’t it? If the idea of tracking your macros in a journal seems too time-consuming, just look at a database online. There are dozens of apps (like myfitnesspal) and websites that promise an accurate count through access to your daily food log.

Be careful; though there’s plenty of free options to choose from, it may be worth the extra money to pay for a cheap subscription. By plugging in your stats, you’ll get an approved, trusted count of where your own diet falls. The peace of mind may be well worth the few extra pennies.

You’ll have to read all of the nutrition labels on your food to get accurate information. If you go out to eat or your food doesn’t have a label, there are plenty of food databases online that contain nutritional information.

Conclusion

Tracking macronutrients may feel like an odd science experiment at first, but with a little practice, it will become second nature. You can even consider keeping a food diary if that’s helpful. There are always plenty ofmeal prep options available to help you form a healthy balance as you learn the ropes. We know it can get confusing; from low-carb diets to high-protein diets, to counting micronutrients and watching your daily calorie intake, there’s a lot of diet and health plan options. Watching your macro ratio is just one way to keep your health on track.

The key to success exists in understanding the vocabulary, learning the macronutrient balance in your favorite foods, and taking advantage of your resources. By learning how to track your macronutrients, you will gain better control over your diet, your exercise routine, and your body.

Sources:

What are Macros and Why Should I be Counting Them? | SCL Health

Macronutrients: the What, Why, and How of Tracking for Healthy Eating | NIFS

Protein | Better Health Channel

The Truth about Fats | Harvard