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How to Track Macros: a Beginner's Guide

Following a macro diet is one of the easiest ways to improve your nutrition and support your fitness goals.

But getting started can feel difficult 🥴if you don’t know where to begin. Don’t worry, that’s why I’m here! 💁🏻‍♀️

Counting Calories vs Macros

Fat loss and weight loss often get used interchangeably.

However, they are different things that often require different variables to help you achieve results.

Weight loss is the result of a calorie deficit - which causes you to cut into muscle stores and body fat stores to get the energy your body needs. Thus leading to weight loss.

Fat loss can be triggered when you start tracking your macronutrients because of the way your body responds to these key nutrients. Each macro plays a unique role in your health and fitness, and getting the right balance of all three can be key.

By counting macros you can make sure you are fueling ⛽️ your workouts efficiently and feeding your body what it needs, helping you achieve the best results.

Why Should I Track My Macros?

It’s like looking at your fat loss goals through a Kaleidoscope vs. a sniper rifle scope…

…Macros allow you to dial in 🎯 and hit your goals with extreme accuracy.

While counting calories can be a great way to lose weight, it can sometimes lead to frustration 🤬when you aren't quite seeing the results you want in terms of fat loss.

Step 1: Calculate Your Macros

Getting started with tracking macros is all about determining what your fitness goal is. Are you trying to lose fat, build muscle, or maintain your weight and change your body composition?

All of these objectives will have different starting points in terms of macro goals and will vary even further with your activity level.

Step 2: Get the Right Tools

When following a macro-based diet, the easiest way to keep yourself accountable as well as be as accurate as possible is to track them, using either a food diary or some type of app! I highly recommend MyFitnessPal, the free version works just fine to start. If you are a more traditional person, a pen and paper may be just fine for you.

Step 3: Log Your Daily Intake

Whether you are using a macro tracking app or a pen and paper, you’ll want to keep track of every single thing you eat and drink each day. This includes the smallest bites and sips - it all adds up!

Here are the top tracking tips to keep top of mind and help you get as accurate as possible:

1.) Note the actual serving size you ate - this is where a food scale or measuring cups and spoons come in handy.

2.) If you don’t have these on hand, practice portion control and learn how to get better at eyeballing it.

3.) Don’t forget to get specific and include all ingredients used, like toppings, seasonings, cooking oils, etc. These can all impact your macro intake, adding a few grams of fat or grams of carbs here and there.

If using an app, search for brand-specific items or use the barcode scanner (MyFitnessPal) to make sure you’re tracking the right food item.

If you enjoy the comfort of knowing that every single macro is accounted for, then learn how to meal prep and portion foods to match your goals.

This can make tracking feel like a breeze and allow you to only focus on accounting for food when you go out to eat.

However, you don't need to get crazy obsessive about it to be successful.

It’s all about balance. ⚖️

The best part of macro diets is that they can offer you some wiggle room - helping you decide where the daily cheats and splurges fit into your day.



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