Jan 06, 2025

Should You Count Macros (and If So, How)?

Written by Sincerely Health

Some people count macros—and change the amount of macros in their diets—to help lose weight, manage diabetes, or for other health reasons.

Macronutrients (often called macros)—carbohydrates, fats, and protein—are essential nutrients that^[1] some people count—and change the amount of macros in their diets—to help lose weight, manage diabetes, or for other health reasons.

Read on to see if you should count macros too, and if so, how.

What are macronutrients (macros)?

Macronutrients are the main nutrients in your diet.^[2] The term “macro” implies that something is large or great.^[3] The largest number of nutrients you need to support body functions are carbohydrates (carbs), fats, and protein.^[4]

These macronutrients provide energy and structure to body tissues. They are involved in several systems that help regulate enzymes, hormones, and more.^[5]Carbs, fats, and protein also provide calories that help fuel your body.^[6]

Each macronutrient plays a unique role in helping you stay healthy:

Carbohydrates are the body’s main energy source.^[7] Whole grains, beans, fruits, and vegetables provide carbs.^[8]
Fats help your body absorb fat-soluble vitamins like vitamin D.^[9] Fat also helps give you energy and protect organs.^[10] Meats, salmon, dairy products, nuts, and oils provide fats.^[11]
Protein helps build and maintain muscles, tissues, and organs.^[12] Meat, seafood, dairy products, and eggs provide protein.^[13]

What does it mean to count macros?

Counting macros can involve tracking grams of carbohydrate, fat, or protein per meal or day. Or you can track and aim for the percentage of calories that come from carbohydrates, fat, and protein.^[14] This information can help you see how many daily calories you get from each macronutrient.^[15]

Reasons to count macros

Counting macros can help you:^[16]

Achieve fitness goals, such as building muscle
Get the right balance of nutrients
Lose weight and maintain a healthy weight
Prevent or manage health conditions like diabetes

Calculating your macronutrient needs

Depending on your age, biological sex, medical conditions, and personal goals, the Dietary Guidelines for Americans recommend getting:^[17]

45%-65% of daily total calories from carbohydrates
20%-35% of daily total calories from fats
10%-35% of daily total calories from protein

Calories in macronutrients

The amount of calories per gram of macronutrient varies:^[18]

Carbs have 4 calories per gram.
Fat has 9 calories per gram.
Protein has 4 calories per gram.

How to calculate macros for weight loss

Counting macros may seem overwhelming. These steps can help you get started:

1. Determine daily calories

Most adults need 1,600-3,000 calories every day.^[19] The total number of calories you need depends on your:^[20]

Age
Assigned sex at birth
Fitness or weight loss goals
Health
Height and weight
Physical activity level

Online calorie calculators, such as the one from the National Academy of Sports Medicine, may be helpful.

2. Estimating (or calculating) macros

Use the Dietary Guidelines for Americans recommendations, your unique daily calorie count, and personal goals to estimate the recommended range of calories for each macronutrient.

For example, someone who needs 2,000 calories per day might want to get:

900-1,300 calories from carbohydrates (225-325 grams of carbs, 45%-65% of 2,000 daily calories)
Do the math: Divide your calorie amount by 4 (the amount of calories per gram of carbohydrates) for the range of grams from carbs.
400-700 calories from fat (44-78 grams of fat, 20%-35% of 2,000 daily calories)
Do the math: Divide your calorie amount by 9 (the amount of calories per gram of fat) for the range of grams from fat.
200-700 calories from protein (50-175 grams of protein, 10%-35% of 2,000 daily calories)
Do the math: Divide your calorie amount by 4 (the amount of calories per gram of protein) for the range of grams from protein.

Depending on your health and fitness goals, your ratio of macronutrients may differ. For example:

People who follow a ketogenic (keto) diet want more fat, fewer carbs, and a moderate amount of protein.
Someone trying to build or maintain muscle may want more protein than carbs or fats.

3. Track macros

These steps can help you monitor how many macros you consume each day:

Check Nutrition Facts labels on foods and drinks. These labels show the total calories, carbs, fat, and protein per serving. If you have more than 1 serving, remember to multiply the grams by the number of servings.
Use a food diary, online macro-counting tool, or a smartphone app to track and calculate macros.

In summary: The ins and outs of counting macros

Macronutrients are essential to maintaining good health. They give you energy and help support important body functions. Counting macros can help ensure you get the right balance of nutrients. This method may also help you achieve a healthy weight and manage health conditions. Not everyone benefits from tracking macros. Talk to your health care provider or a registered dietitian if you’re interested in counting macros and need more guidance.

Now that you know how to count macros, the Sincerely Health nutrition tools in the grocery app can help you reach your goals.

You can start by downloading the grocery app. You’ll save $10* on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.*

Your nutrition profile allows you to:

Set specific nutrition goals.
- Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about counting macros

What are macros?

Macronutrients (macros) include carbohydrates, fats, and protein. Your body can’t make these nutrients, but it needs them to keep your body healthy and functioning.

How do you count macros?

Counting macros involves tracking how many grams of carbohydrates, fats, and protein you consume each day.^[21] This information can help you see how each macronutrient contributes to your daily calorie count.

Download your app on the App Store today

[1] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[2] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[3] Dictionary.com. Macro vs. Micro: The Big (and Small) Difference. Last reviewed March 21, 2023. https://www.dictionary.com/e/macro-vs-micro-economics/

[4] The University of Texas MD Anderson Cancer Center. What are Macronutrients? Last reviewed June 2020. https://www.mdanderson.org/publications/focused-on-health/what-are-macronutrients-.h15-1593780.html

[5] The University of Texas MD Anderson Cancer Center. What are Macronutrients? Last reviewed June 2020. https://www.mdanderson.org/publications/focused-on-health/what-are-macronutrients-.h15-1593780.html

[6] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[7] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[8] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[9] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[10] Intermountain Health. What Are Macros and Why Should I Be Counting Them? Last reviewed October 25, 2023. https://intermountainhealthcare.org/blogs/what-are-macros-and-why-should-i-be-counting-them

[11] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[12] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[13] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[14] Intermountain Health. What Are Macros and Why Should I Be Counting Them? Last reviewed October 25, 2023. https://intermountainhealthcare.org/blogs/what-are-macros-and-why-should-i-be-counting-them

[15] Weight Watchers. What Are Macros, and How Do You Count Them? Last reviewed January 7, 2021. https://www.weightwatchers.com/us/blog/weight-loss/counting-macros

[16] Medical News Today. The Benefits of Counting Macros and How to Do It. Last reviewed September 26, 2023. https://www.medicalnewstoday.com/articles/how-to-count-macros

[17] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[18] Cleveland Clinic. What Are Macronutrients and Micronutrients? Last reviewed October 5, 2022. https://health.clevelandclinic.org/macronutrients-vs-micronutrients

[19] Cleveland Clinic. How Many Calories Should You Eat in a Day? Last reviewed April 1, 2024. https://health.clevelandclinic.org/how-many-calories-a-day-should-i-eat

[20] Cleveland Clinic. How Many Calories Should You Eat in a Day? Last reviewed April 1, 2024. https://health.clevelandclinic.org/how-many-calories-a-day-should-i-eat

[21] Intermountain Health. What Are Macros and Why Should I Be Counting Them? Last reviewed October 25, 2023. https://intermountainhealthcare.org/blogs/what-are-macros-and-why-should-i-be-counting-them

View article