How to calculate and track your macros for improving health

How to calculate and track your macros for improving health

 How to calculate and track your macros for improving health



Counting your daily intake of macros is a great way of maintaining and improving a healthy lifestyle and health. Macros, when taken adequately, can make you feel fuller during the eating windows.

This way you can work on retaining muscle mass, reduce some pounds and start improving your overall health. Counting macros also allows you to add up some treats to your meal as well. You must be wondering how?

Well, first you need to take a deep look at the term ''Macros'' and understand it properly.

In this article, we are going to crash course on the term and how to calculate it for making it more logical.

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Table of content

1.     What are macros?

2.     How macro counting matter for health?

3.     How to calculate macros?

4.     What happens when your diet is insufficient in the macros?

5.     Should you track down your macros?


What are macros?


Carbohydrates, proteins and fats, essential dietary larger molecules are called macronutrients or simply Macros. As the term specifies, we need them in larger quantities in our bodies.

Each of the macros is equally important as they have different, unique, and key role separately in living bodies.

How macro counting matter for health?


Your daily macro consumption and tracking it down is imperative to ensure that your body is getting a sufficient amount of every nutrient.

Every macro is a central nutrient but keeping a balance in taking them is also demands to understand.

For that, let's take a mini dive into these three dietary essentials.

·       Carbohydrates

Carbohydrates are simple sugars that we get from fruits, flour, and pasta, etc. When we talking about calories carbohydrate carries in one gram, it is 4 cal.

As carbohydrates instantly break down into simple sugars and provide energy quicker, they get a bad rap in keto-friendly and low-carb diet plans.

·       Proteins

Similar to carbs, proteins also bounce 4 cal. per gram. The natural source of protein is every kind of meat including chicken, red meat, white meat, and even fish.

Other sources include eggs, yogurt, beans, and grains. Proteins more often come with a lot of fats and carbohydrates in them but the proteins having no fats in them are referred to as lean proteins.

·       Fats

Fats have more calories than both, 7 calories per gram, almost double carbs, and proteins. Fats are oils that come in two forms, saturated and unsaturated.

They are calorie-dense and the most difficult to break nutrient in the body thus making you feel fuller for longer. Natural sources of fats are olive, coconut, and all types of vegetable oil.


You often see people counting calories for losing weight. It is true that you need to be calorie deficient to shred some weight. But keeping track of macros is more another tale.

Counting macros is concerned with maintaining a healthy weight without making your body deficient in key nutrients that play a key role in the proper functioning of the whole body.

 So, as an alternative to counting each calorie, you must focus on tracking down all energy you are getting from macros.

This works great for improving overall health because your daily food consumption includes the right balance of macros.

Taking the right portions of carbohydrates, proteins, and fats aids in uploading muscle mass and break down stored fats that eventually help in losing weight.

Recommended percentage of Macros


Health and fitness community suggests a common ratio of macros that must be part of one-day food;

ü  40 % carbohydrates

ü  30% proteins

ü  30% fats

You must still keep in mind that your meals must not be rich in saturated fat and the case of carbs, it must be fruits, vegetables, and high fiber. Each macro's form is as significant as its percentage.

How to calculate macros?


Still, when you have digital technology in your hand, most people love doing it old school by keeping a food journal on their shelf. However, if you do not know, the web is full of such apps that keep track of the daily intake of your macros.

Macros calculator is the most popular that not only tracks macros but also keeps you motivated to meet your target.

The aim is not only to consume the proper macro ratio but also to maximize the quality of your diet, which is often tactical for many people. 

In order to recover your health and keep a healthy body muscle mass, try tracking your macros now and you will start observing the sufficient transformation in your routine.

Furthermore, the quality food choices do wonder. Always go for whole and organic foods over processed ones. Timing offers a number of crucial strategies:

ü  Readily digestible eating high nutrient carbohydrate to for instant fuel after heavy exercise

ü  Eating a balanced macro meal to promote recovery

ü  Taking protein evenly throughout the day with every meal to improve muscle tissue preservation and building.


If you are uncertain of your optimal macro ratio, how to improve the quality of each macro, and how your macro can best time for your workout, try out using this calorie and macro calculator that can design an individual diet plan for you.

What happens when your diet is insufficient in the macro?


Due to the different and unique functions of each of the three macros, it is more important to keep a balance in between your macro ratio.

When you take away one or two of them or if you're not taking enough amount of each, the function cannot be done to play the corresponding missing macro, and it can unleash havoc on the body.

A lot of nasty side effects might be triggered that start from tiredness, impaired immune function, to hormonal disorders – depending on the macro.

Therefore, each macro must ideally be added in the proper quantity for work every day to balance the body.

Should you track down your macros?


Tracking and counting macros work perfectly well for some people and provide a complete direction for the consumption of exact quantities of each macronutrient.

It may be a beneficial way to comprehend the size of the portions and the composition of meals.

Nevertheless, the finest nutrition also includes a healthy diet and extends much beyond only the division of macronutrients. Every day, you can reach your macro figures, but that's not decided your health.

It is essential to look at the entire picture beyond simply macros for optimal mental and physical wellness.

Finding a balance to eat things you like while highlighting good eating behaviors. The best thing to do is asking a dietitian who can help you through your nutrition foldaway and work together to achieve your nutritional objectives for improving health.

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