How to Track Macros: A Complete Beginner's Guide
Counting macros changed how millions of people approach nutrition. Instead of just counting calories or following restrictive diets, macro tracking gives you flexibility while ensuring you hit your nutritional targets.
But if you've never done it before, it can seem overwhelming. This guide breaks it down into simple, actionable steps.
What Are Macros?
"Macros" is short for macronutrients—the three main nutrients that provide energy (calories) in your diet:
Protein (4 calories per gram)
- Builds and repairs muscle
- Keeps you feeling full
- Essential for recovery from workouts
- Sources: Chicken, fish, eggs, Greek yogurt, tofu, legumes
Carbohydrates (4 calories per gram)
- Primary energy source for your brain and muscles
- Fuels high-intensity exercise
- Sources: Rice, bread, pasta, fruits, vegetables, oats
Fats (9 calories per gram)
- Supports hormone production
- Absorbs vitamins (A, D, E, K)
- Provides sustained energy
- Sources: Olive oil, nuts, avocado, fatty fish, eggs
Why Track Macros Instead of Just Calories?
Calorie counting tells you how much you're eating. Macro tracking tells you what you're eating.
Example: 1,500 calories of pizza and 1,500 calories of balanced meals have very different effects on your body composition and energy levels.
Benefits of macro tracking:
- Build muscle while losing fat (body recomposition)
- Flexible dieting: No foods are off-limits if they fit your macros
- Better energy: Balanced macros = stable blood sugar
- Improved performance: Right fuel for your workouts
- Sustainable: Less restrictive than elimination diets
Step 1: Calculate Your TDEE
Your TDEE (Total Daily Energy Expenditure) is how many calories you burn per day. This is your starting point.
Quick Formula
BMR (Basal Metabolic Rate):
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier:
- Sedentary (desk job, no exercise): × 1.2
- Light activity (1-2 days/week): × 1.375
- Moderate activity (3-5 days/week): × 1.55
- Very active (6-7 days/week): × 1.725
- Extremely active (physical job + training): × 1.9
Example Calculation
Sarah: 30 years old, 150 lbs (68 kg), 5'5" (165 cm), works out 4 days/week
BMR = (10 × 68) + (6.25 × 165) - (5 × 30) - 161 = 1,402 calories
TDEE = 1,402 × 1.55 = 2,173 calories
Step 2: Set Your Calorie Goal
Based on your goal:
- Lose fat: TDEE - 300 to 500 calories
- Maintain weight: TDEE
- Build muscle: TDEE + 200 to 300 calories
Sarah wants to lose fat: 2,173 - 400 = 1,773 calories/day
Step 3: Calculate Your Macros
Now divide those calories into macros. Here's a solid starting point:
Protein: 0.8-1g per pound of bodyweight
Protein is the most important macro for body composition.
Sarah: 150 lbs × 1g = 150g protein (600 calories)
Fats: 0.3-0.4g per pound of bodyweight
Essential for hormones, especially important for women.
Sarah: 150 lbs × 0.35g = 53g fat (477 calories)
Carbs: Fill in the remaining calories
Total calories - protein calories - fat calories = carb calories
Sarah: 1,773 - 600 - 477 = 696 calories ÷ 4 = 174g carbs
Sarah's Daily Macros:
- Protein: 150g
- Carbs: 174g
- Fat: 53g
- Total: 1,773 calories
Step 4: Track Your Food
Here's where the rubber meets the road. You need to track what you eat.
Use a Food Tracking App
Manual calculation is tedious. Use an app with a barcode scanner:
- Scan packaged foods instantly
- Search databases for restaurant meals
- Log recipes and custom foods
- See your running totals throughout the day
Weigh Your Food (At Least Initially)
Eyeballing portions is notoriously inaccurate. A food scale costs $10-15 and is essential for accuracy.
Common serving size mistakes:
- "1 tablespoon" of peanut butter is often 2-3 tablespoons
- "1 cup of rice" varies wildly without measuring
- Meat portions are typically underestimated by 20-30%
Track Before You Eat
Log your food BEFORE eating, not after. This helps you make adjustments if needed and prevents the "I'll just estimate" trap.
Step 5: Hit Your Targets (With Flexibility)
You don't need to hit your macros perfectly every day. Aim for:
- Protein: Within 10g of target (prioritize this)
- Calories: Within 50-100 of target
- Carbs/Fats: Flexible as long as calories are close
The 80/20 Rule
80% of your diet should be whole, nutritious foods. 20% can be whatever you want—as long as it fits your macros.
This is why macro tracking is sustainable. You can have pizza, ice cream, or alcohol occasionally without "ruining" your diet.
Sample Day of Eating
Here's what hitting macros might look like:
Breakfast
- 3 eggs scrambled (18g P, 0g C, 15g F)
- 2 slices whole wheat toast (8g P, 24g C, 2g F)
- 1 tbsp butter (0g P, 0g C, 11g F)
Lunch
- Grilled chicken breast, 6oz (42g P, 0g C, 3g F)
- 1 cup white rice (4g P, 45g C, 0g F)
- Mixed vegetables (2g P, 10g C, 0g F)
- 1 tbsp olive oil for cooking (0g P, 0g C, 14g F)
Snack
- Greek yogurt, 1 cup (20g P, 8g C, 0g F)
- Banana (1g P, 27g C, 0g F)
Dinner
- Salmon fillet, 5oz (35g P, 0g C, 8g F)
- Sweet potato, medium (2g P, 26g C, 0g F)
- Broccoli, 1 cup (3g P, 6g C, 0g F)
Evening Snack
- Protein shake (25g P, 3g C, 1g F)
- Handful almonds (6g P, 6g C, 14g F)
Daily Totals: 166g P, 155g C, 68g F (1,908 cal)
Common Macro Tracking Mistakes
1. Not Tracking Cooking Oils
That "healthy" stir fry cooked in 3 tablespoons of olive oil? That's 360 extra calories you might not be counting.
2. Forgetting Liquid Calories
Coffee creamer, protein shakes, alcohol, juices—they all count.
3. Estimating Restaurant Meals
Restaurant portions are huge and often contain hidden fats. When in doubt, overestimate by 20%.
4. Being Too Restrictive
If your macros are so tight you can't enjoy life, you won't stick with it. Build in flexibility.
5. Not Adjusting Over Time
Your TDEE changes as you lose weight or gain muscle. Recalculate every 4-6 weeks.
FAQ
How long until I see results?
With consistent tracking and a proper deficit, expect visible changes in 4-8 weeks.
Do I have to track forever?
No. Most people track for 3-6 months to build intuition about portions, then maintain intuitively with periodic check-ins.
What about fiber and micronutrients?
Important for health, but secondary to macros for body composition. Aim for 25-35g fiber daily and eat varied whole foods.
Can I track macros while eating out?
Yes. Check restaurant nutrition info online, or estimate using similar items in your tracking app. It won't be perfect, but consistency matters more than perfection.
Start Tracking Today
Macro tracking is the most flexible, sustainable approach to nutrition. You don't have to give up foods you love—you just have to account for them.
NuJourney makes macro tracking simple with:
- Barcode scanner for instant logging
- 1M+ food database
- Dynamic TDEE calculations
- Integration with your workout data
Ready to take control of your nutrition?