You may have heard of “counting your macros,” so I want to share all the details — and why I think it really works. 

I can’t be the only one who has had their fair share of frustration with dieting, calorie and protein tracking. It usually makes me so overwhelmed that I just give up.  It can be really hard to navigate. 

There are so many rules and trends out there that make it feel impossible to “eat healthy.” But, recently, I’ve found a better way, and I’m absolutely loving it. 

I’ve started counting my macros, and I don’t think I can look back now. 

Instead of labeling foods as good or bad, counting your macros helps you understand which foods you need to eat to fuel your body the right way. It’s a far more sustainable approach to eating, and it provides steady balance in your everyday diet. This simple tool helps you become more aware of what your body needs and how to meet those needs in a way that feels easy and healthy.

Whatever your goals are, counting your macros is effective for weight loss, muscle building and helping you feel energized and restored.

First, we should explain what it means to count your macros, and then we will dive deeper and learn how it’s done.

“Counting Your Macros” Explained

Counting your macros is all about making sure you’re getting well-rounded, balanced nutrition from the food you eat every day. It’s not about restricting how much you eat and counting calories, which is honestly such a breath of fresh air. 

“Macros” are short for macronutrients, which are essential for a healthy diet. The three macronutrients that your body needs the most of are carbohydrates, protein and fats. This is what counting your macros means: making sure your body is getting enough of these three essential nutrients. 

Instead of focusing solely on calories, which can be exhausting, it’s best to focus on the foods you eat and what they contain. A meal with 400 calories made up mostly of protein, healthy carbs and healthy fats will support your body much more than 400 calories of processed food. It’s all about making simple and easy choices in how you eat, because the small shifts make the biggest difference. 

Macro counting can create flexibility that other diets can’t. Most diets eliminate whole food groups or rely on strict rules that can be really unrealistic, and sometimes unhealthy. But with counting your macros, you can enjoy a wide variety of healthy foods while still supporting your goals and your body.

It’s important to know that counting your macros isn’t a one-size-fits-all method. Your body, lifestyle, exercise levels and season of life all play a role in what balance works best for you. That’s why macro counting is best used as a tool to help you stay healthy and feeling good, not a rigid diet that’s all about restricting your calories or carbs. 

Counting your macros can be so useful and freeing. It’s a great, sustainable way to reach your health goals and support your body naturally and gently in a way that nourishes and refreshes.

The Three Macros

Carbs, protein and fats, it’s funny because most conventional diets and trends tell us that carbs and fats are bad for you, which is not true if you’re eating healthy carbs and fats. Your body needs carbs and fats to keep running, just like it needs protein and calories. Now, let’s break down each of the macros and what foods fit those categories. 

1. Carbohydrates

Carbs are where your body gets most of its energy, so it's crucial you keep a good amount in your diet. Although they get a bad rep, carbs can actually be healthy, and they are essential. 

Here are some common sources of carbs:

• Fruits: Berries, bananas, apples and oranges.

• Whole grains: Rice, oats and quinoa.

• Veggies: Squash, potatoes, carrots and sweet potatoes.

• Beans & Legumes: Lentils, beans and chickpeas. 

• Natural Sweeteners: Dates, honey, maple syrup and coconut sugar. 

• Bread & Pasta: Sourdough bread, healthy pasta and sprouted foods.

2. Protein

Getting enough protein every day is critical. Protein supports your muscles and strength and helps you feel full after eating. 

Here are some common sources of protein:

• Meat: Chicken, beef and turkey. 

• Eggs: Quail eggs, chicken eggs and duck eggs.

• Dairy Products: Greek yogurt, Skyr, kefir, and cottage cheese. 

• Seafood: Salmon, tuna, halibut and mahi-mahi. 

• Beans & Legumes: Lentils, chickpeas, white beans and split peas.

• Protein Products: Protein powders and protein bars. 

3. Fats

Consuming healthy fats is so rewarding for you because they can benefit your hormones, brain function, heart health, blood sugar and cholesterol levels. It can also reduce inflammation. 

Here are some common sources of fats:

• Healthy Oils: Olive oil, avocado oil and coconut oil. 

• Nuts: Almonds, walnuts, cashews, pecans and nut butters. 

• Seeds: Chia seeds, flax seeds, pumpkin seeds and sunflower seeds.

• Avocados: Whole avocados and avocado-based products are full of healthy fats. 

• Seafood: Mackerel, salmon, sardines and herring. 

• Dairy: Butter, heavy cream, full-fat cheeses and whole milk.

• Meat: Beef (ribeye, New York strip, sirloin), lamb and chicken thighs.

• Coconut: Raw coconut, coconut cream, coconut milk and coconut yogurt. 

Now that we’ve covered the importance of the three macros and where to find them, let’s get into how to count your specific macros. It’s fairly easy, and once you get the hang of it, it only becomes easier. 

How to Count Your Macros

Counting your macros starts with finding out how many carbs, protein and fats your body needs daily. Those needs will vary depending on your age, activity levels and lifestyle. Most people start by using an online macro calculator or talking to a coach or professional to find their balance when it comes to counting macros.  

Once you figure out what your daily macros should be, start tracking them. Using a food-tracking app or journal can help you log what you eat and break down how many carbs, protein and fats are in those foods. This can help you see where your diet needs to be adjusted to hit your goals. (I use the Cronometer app!)

From there, you just need to focus on building meals around balance and hitting those three macros daily. As you become more familiar with macro-balanced meals, tracking becomes a whole lot easier and sometimes only temporary. 

Many people use macro counting for a season as they learn to balance their diet, then rely on the awareness it builds to make good choices going forward.

Macro counting should be simple and healthy, not taxing and stressful. Don’t let it overwhelm you, start simple and learn as you go, and find help if you need it, many health professionals are fantastic at giving advice on nutrition and macro counting.

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I hope that you feel encouraged, because reaching nutrition and health goals doesn't need to be scary, it can be realistic and manageable. 

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