MACRO TRACKING: THE BASICS TO DO IT RIGHT

A useful tool. One step at a time. No obsession.

Tracking macronutrients is a practical way to make your nutrition more efficient and move toward your goals. It’s the data behind your eating habits.

Here’s how to start without overcomplicating it.

What are macronutrients?

They’re the nutrients your body uses as its main source of energy:

Protein (4 kcal per gram)

Builds and repairs muscle.

Examples: chicken, fish, eggs, lean meats, tofu, Greek yogurt.

Carbohydrates (4 kcal per gram)

Your body’s main fuel source.

Examples: rice, oats, fruit, potatoes, whole grain bread.

Fats (9 kcal per gram)

Essential for hormones, brain function, and feeling full.

Examples: avocado, nuts, olive oil, salmon, peanut butter.

There are no “bad” macros. They all serve a purpose. What matters is balance.

How many calories do you need per day?

That depends on your weight, activity level, and your goal.

A simple formula to estimate:

Fat loss: body weight (lbs) × 10–12

Maintenance: body weight × 13–15

Muscle gain: body weight × 16–18

Example:

If you weigh 150 lb and want to maintain → 150 × 14 = 2,100 kcal/day

How to split your macros

Here’s a simple guide based on your goal:

Fat loss:

40% protein / 30% fat / 30% carbs

Maintenance:

30% protein / 30% fat / 40% carbs

Muscle gain:

25% protein / 20% fat / 55% carbs

Example (2,000 kcal/day – maintenance):

Protein: 30% = 600 kcal = 150 g

Carbs: 40% = 800 kcal = 200 g

Fat: 30% = 600 kcal = 67 g

Useful apps to track your macros

MyFitnessPal

Cronometer

Macros First

BI TIP: Use a kitchen scale at the beginning. It helps you better understand real portions.

Learn to read nutrition labels

Check macros per serving.

Look at the ingredients (added sugars, refined oils).

Adjust the portion to fit your needs.

Example:

100 g of rice = 28 g of carbs.

If you need 50 g of carbs → eat about 180 g of cooked rice.

Stay flexible and adjust over time

You don’t have to be perfect every day. Consistency matters more.

Reassess progress every 2–3 weeks.

Adjust calories or macros if you’re not seeing changes.

Listen to your body, if energy is low, you may need more carbs.

Make it sustainable

You won’t track macros forever. The goal is to learn how to eat well, intuitively, without depending on an app long-term.

Tips for the long run:

Plan your meals.

Prioritize real foods.

Obsession? No. Consistency? Yes.

Enjoy yourself without guilt when it’s time to relax.

Is tracking macros worth it?

Yes if you want to understand your nutrition, control portions, and move forward with clarity.

It’s not mandatory, but it’s a powerful tool when used with intention.

BI TIP: Learn the system. Use it well. And with time, make it part of your lifestyle, not something you rely on forever.