The Tamesis
While looking for a planner recently, I noticed that many of the meal prep sections had a “macro” tab. In this space, you can carefully track your macros, the three essential nutrients our bodies need to function. At the time, I thought this was a little too close to a restrictive diet, but as I continued to see discussions about it online, my interest was piqued.
Macro tracking, a dieting technique traditionally used by bodybuilders and professional athletes, has finally entered the mainstream in recent years through social media, where it is often cited as a weight loss tool.
Here, three experts—Emily English (@EmTheNutritionist), ALO Health Club Pilates instructor Bianca Wise, and Third Space nutrition director Rachel Butcher—break down the obsession with macros and explain whether there’s a healthy way to track them.
What are macros?
The word “macro” is short for macronutrients and refers to proteins, carbohydrates and fats. Protein helps with muscle building and repair, as well as supporting immune function, hormones and enzymes. Carbohydrates provide us with energy, and fats are essential for hormone production and regulation. Speaking of fat, remember that not all fats are bad—healthy fats like avocados and walnuts can help keep you feeling full.
How is Macro Tracking Different from Calorie Counting?
Calorie counting is less about where the calories come from; The goal is just to hit the right number. Macro counting means making sure the body is receiving specific ratios of nutrients, rather than just focusing on total calorie intake.
What is a macro calculator?
The Macro Calculator is a tool that helps you figure out the appropriate amounts of protein, fat, and carbohydrates to eat each day. Start by entering your age, gender, current weight, physical activity level, and height (just like a BMI calculator). The calculator will then generate a number to estimate the number of calories you should typically consume in a day. This total calories will then be broken down into a certain number of grams of protein, fat, and carbohydrates consumed each day.
Depending on your goals (muscle gain, fat loss, longevity), these ratios may change. For example, someone who wants to build muscle might focus on a higher ratio of carbs to protein and a lower ratio of healthy fats.
If you start with healthy, reasonable calorie allowances, the way you distribute your macronutrients should result in adequate food intake rather than a restrictive calorie deficit. However, if you have any medical conditions, it is worth consulting your GP before starting any diet plan.
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Are there benefits to tracking your macros?
“[Done sparingly] “Macro tracking can be a useful entry point into understanding how food fuels the body, but I don’t think it should be the end goal,” Wise says. According to English, “like most things in nutrition, it’s in a gray area.” For some, it can be a helpful tool; For others, it may feel overwhelming. “There is no single right approach to nutrition,” she explains. “What works for one person may not work for someone else.”
Both English and Wise acknowledge there are some benefits, but note that it depends on the individual. “Tracking can increase awareness and help people understand whether they are eating enough protein,” English explains. “Additionally, it can help clients understand what a balanced meal looks like in practice.” Wise notes that this often works best in the short term, especially when aligned with specific goals or medical needs. “For women dealing with metabolic imbalances or issues like athletic performance or strength training, understanding macronutrients can provide valuable insight,” she says. “It can help people determine if they are low on energy, deficient in protein or inadvertently neglecting key nutrients – all of which can impact hormones, energy and recovery.”
