IIFYM (If It Fits Your Macros), or a macro eating lifestyle, is a flexible dieting style promoting weight loss and muscle gain. Tracking macros for beginners can feel a little overwhelming. I have followed a macro lifestyle (including strength training) since October 2021, and boy, was it a learning curve!
One question I get asked a lot is how to track macros. Here's what I've learned tracking macros for beginners.
What are Macros?
Macros are short for macronutrients, which mean the protein, carbohydrate, and fat that make up any type of food. Macronutrients are found on the nutrition label of packaged foods. Foods are made up of macronutrients and micronutrients.
Counting macros is a slightly different approach to counting daily calories because you are trying to hit certain protein, carb, and fat goals. They can be calculated using a food scale and macro calculator (like My Fitness Pal).
For example, a person counting calories wouldn't care if all of their total calories came from carbs or fat, they would just want to hit their calorie goal for the day. When tracking macro targets, you modify your eating based on the allotted carbs, fat, and protein.
Why Do People Track Macros?
Tracking macros seems like a lot of effort- why do people do it? I use macros, strength training, tracking body weight and measurements, and weekly photos to reach fitness goals.
My macronutrient intake and weekly activity are the inputs. My weight, photos, and body measurements are the outputs. By monitoring both the inputs and outputs, you can reach different goals.
Think of it like tracking your monthly budget to reach financial goals. If you didn't have data to understand how much you were spending each month, it would be hard to set realistic goals and make changes.
What is a "Macro Diet"?
A macro diet is an eating style that adheres to a particular macronutrient ratio to manipulate body composition. Macro diets are often used by bodybuilders or fitness competitors to monitor their nutritional inputs. Macros change depending on a person's specific goals.
👉🏼 Personally, I find a macro diet similar to the Mediterranean diet. Both eating styles eat a lot of fresh fruits, vegetables, lean meats, seafood, beans, and low-fat dairy. 👈🏼
Tracking macros helps keep my meals well-balanced (enough fat, carbs, and protein).
What Are My Macros?
Every person's macros are different and can change over time depending on metabolism, hormones, or energy needs. So the short answer is: you won't know your macros until you start tracking them. The long answer is: your macros will change, and you'll see patterns over time.
I hired a macro coach in October 2021 (the one and only Brittney Carbone!). I've increased my metabolism (and macros) over the last 16 months and reduced my body fat.
⭐️ When I first started my macro journey, my maintenance daily macros in October 2021 started at 175 grams of carbs, 170 grams of protein, and 50 grams of fat. My daily calorie intake was around 1830 calories. I weighed 172 lbs. ⭐️
Side note: I believe my body is beautiful at EVERY stage. I honor what it gives me, including the ability to grow a human, climb a mountain, and eat yummy food! Hopefully, this post isn't triggering.
⭐️ After a year, my maintenance macros changed to about 250 grams of carbs, 160 grams of protein, and 50 grams of fat. My daily calorie counts are at 2090 calories. I weigh 149 lbs. 🥳
This proves you can increase your metabolism and lose excess fat at any age. I did this by focusing on strength training and eating consistent macros.
How To Calculate Your Macros
There are many different ways to calculate your macros. Here are a few different options to start with.
Calculate by hand. This is a more in-depth post on how to calculate your macros by hand. First, you calculate your total daily energy expenditure (TDEE) by using your weight, height, and age. Then you multiply your TDEE based on your daily activity level rating. After you have your total calorie, you allocate the calories into protein, fats, and carbs. That gives you maintenance calories without any added activity.
Use a macros calculator. There are many macro calculators on the web and they all spit out different but close results. Macro calculators use similar inputs as calculating by hand- your weight, height, age, and activity level.
A third option (and my favorite) is to start tracking what you usually eat daily. After a few weeks, you can see a pattern and see where your body naturally is. It's easier to make modifications from where you are rather than a knee-jerk reaction and flip your macro world upside down.
Hire a coach. Calculating and tracking macros for beginners can be confusing. Hiring a macro coach helps. My coach started me off with certain macros, then changed the macros every week depending on how my body responded.
To understand macros, you need to track them for some time and see how your body responds to any macro or activity level changes. This seems like a lot of work, but it's not once you get the hang of things. Just like anything new, it's hard in the beginning, but it gets easier as you do it more and more.
Benefits of Tracking Macros
When trying to build muscle mass, it's important to eat enough protein and carbs. Sometimes we don't know what we actually eat in a day, and without that information, it's hard to make changes. Tracking macros is one way of collecting data to understand your food intake.
👉🏼 Weight gain and weight loss might feel like magic, causing us to feel stuck and out of control. Macro counting begins to pull the curtain back. Tracking macros give you the data you need to make adjustments. 👈🏼
How To Track Macros
Tracking macros for beginners is like learning to ride a bike. You feel a little shaky at first, but you start popping wheelies over time.
A good place to accurately track your macros is using a food scale and a macro calculator like MyFitnessPal. Packaged foods have food labels containing nutrition information. I find weighing foods is more accurate than volumetric measuring.
Step 1: Calculate and Input
Add your calculated macros in a tracking app, like MyFitnessPal. Many features are free, but some may require a subscription. If you want to track your eating and use that as a starting point, skip this step.
Step 2: Log Food
Search for a food item in your macros tracking app. I searched for 2% milk and then adjusted the quantity.
Add the remaining food items for your breakfast or pre-workout meal. The benefit of eating the same foods is that everything is easy to pull up. I usually copy from the previous day.
Step 3: Look at the Macro Split
Track the rest of your meals for the day. You can see your macro split at the end of the day. By looking at the data, you can start to make tweaks.
How To Make Tweaks
👉🏼 If you eat a Western or American diet, you are probably eating a diet high in fat and carbs and low in protein. 👈🏼
Nothing is wrong or bad about that, but fat can quickly increase calories. Think about it- one spoonful of olive oil is the same amount of calories as a whole banana. What will keep you fuller?
The best way to tweak your diet is to find foods you LOVE to eat. Start with breakfast and brainstorm your favorite breakfasts. Some of my favorite breakfasts are protein oatmeal, egg white breakfast tacos, and fruit and greek yogurt granola.
I can turn just about anything into a macro-friendly version. Let me give you an example of "tweaking" things at Chic-Fil-A:
| Rather Than This | Try This |
|---|---|
| 8-count meal with fries and drink | 8-count grilled nuggets + 8-count fried nuggets + a Cosmic Crisp Apple (no fries or drink) |
| cobb salad with a whole packet of dressing | southwest grilled chicken salad, hold the cheese, ⅓ the creamy salsa dressing |
| Chic-Fil-A chicken biscuit | Egg white grill |
| Chick-Fil-A sandwich | Grilled Chic-Fil-A sandwich, hold the cheese |
It's SO much easier to eat things you like, which is why it helps to find some faves. If I miss something, like a Whataburger, I'll plan it into my day. That way, I can have the burger but be more conscientious in other meals.
On repeat, I eat lean turkey tacos, lean beef pho, poke bowls, taco salad, sushi, turkey chili, egg white breakfast casserole, homemade chicken noodle soup, grilled chicken thighs with epic fatoush, and the list goes on.
Why I Track Macros
I spent most of my life struggling with strict diets and consistency around healthy eating. Macros allow me to have a more relaxed approach to eating while hitting fitness goals.
I have tried every "diet"- vegan, paleo, whole 30, ketogenic diet, Weight Watchers, gluten-free, dairy-free, fasting, intermittent fasting, etc.
Foods were perceived as "good" or "bad." And I would be hard on myself if I didn't eat perfectly, which in my mind consisted of a pile of lettuce leaves. I thought lettuce leaves must be good because they are gluten-free, dairy-free, vegan, vegetarian, whole 30, paleo, keto, AND all-natural. Oh, the hidden beliefs that shape our lives.
🔥 It's taken me several months of un-programming my mind into believing CARBS ARE NOT BAD. 🔥
God, the feeling of being able to eat a chocolate chip cookie without the GUILT is priceless. You can have your cake and eat it, too- literally! Like this peach dump cake. It's all about balance.
Getting Started
Some tips I have for getting started are:
- Give yourself time and grace to learn something new. Progress, not perfection. I am continually learning new skills to improve. My current adherence rate is about 70%, so this is not all or nothing. Every little bit adds up.
- Possibly work with a coach to uncover hidden beliefs and learn new skills. In my experience, working with a macro coach, like my girl Brittney Carbone, was crucial to my success. I would never expect to learn to play tennis without a coach. Nor would I expect to teach myself another language fluently without the help of a tutor.
- Start small. Don't make any diet changes for a few weeks. Just learn how to track food using macros.
- Get curious. The data you uncover is not good or bad; it's just telling you information.
If you are curious about a macro lifestyle, just get started!
Mariam
I see it has almost been two years now since started to track macros. Are you still able to maintain your progress? May I ask how tall you are? I am 177cm tall and right now I weight 80kg. I have lost more than 22kg and am having a hard time losing more. I would like to lose 7kg more. I will download that app and try. I want to learn to lift weights but I cannot afford a coach or anything like that. Do you have advice for how to get started with weight lifting without coaching please? Thank you.
Lily
Hi Mariam, thanks for the questions and comments. First off, 22 kgs is a huge accomplishment! I’m sure it wasn’t easy and took a lot of hard work. I’m around 170 cm, and it took me about a year to lose 11 kgs. I’ve been able to maintain my weight for the past year, and I’ve found it easier than other times in my life.
I would say 3 main things clicked during the last 2 years. One, I realized how useful and effective strength training is in reducing body fat and increasing metabolism. I strength train 45 mins five times a week and I prioritize training sessions over cardio if I had to choose. Two, I eat foods with high satiety. My current macro split has less fat, moderate protein, and high carbs (yay!). Right now I’m eating 155gr protein/250gr carbs/50 gr fat in maintenance. I don’t like to feel hungry, so I try to fill my day with lots of fruits and veggies. Three, I don’t drink alcohol nor do I consume my calories in liquid form other than a morning coffee. Tracking macros have been a great way for me to understand my inputs and subsequent outputs. It’s just collecting data and making tweaks. If you’d like to get started with strength training, you might be able to find YouTube videos you can do from home. The key is that it’s challenging and some form of resistance training.
Great job on your journey- it’s hard to make the kind of progress you’ve made!
Kate
Hi. I am going through perimenopause and it sucks. You look like you are around my age and you look happy and healthy! How are you getting that much protein each day? My doctor just told me to increase protein. I am doing the egg whites and Greek yogurt and I am eating meat (I hate eating meat everyday) but still can’t get enough.
Are you still maintaining your progress after two years ? I am looking for something long lasting and no fad dieting. My body hates intermittent fasting.
Thank you for your advice.
Lily
Hey Kate! I am 38 years old (turning 39 in October) and I don’t think
I’m in perimenopause but I was majorly struggling with a low metabolism, energy, and extra fat stores.
What worked for me was hiring a coach. I made three main shifts: adding LEAN protein, lifting weights, and tracking macros.
Since this post, I’ve done more than maintain. I should probably give another update but I improved my physique and metabolism the second year.
I am pregnant currently and this pregnancy has been night and day difference than my first. I walked into this pregnancy with a higher metabolism and active lifestyle. I gained 60 lbs the first pregnancy and will probably settle at 35 lbs this second pregnancy.
In terms of eating more protein- egg whites, fat-free Greek yogurt, shrimp, chicken, lean turkey, or any other lean meat are great. To hit daily Protein requirements, I try to hit protein in every meal. That can be as simple as adding some sliced lean turkey to a breakfast sandwich or a protein powder to a Greek yogurt granola and fruit bowl. Beans are also a great source of lean protein! There is lean turkey chili, turkey tacos, Greek yogurt granola bowls, egg white oatmeal, lentil soup, sautéed garlic shrimp, roasted steelhead trout, and grilled chicken thighs that are great high protein recipes on the blog if you just search those names.
I try to find foods I enjoy eating- like poke, tacos, sushi, kabobs, salads and find my favorite recipes. Flavor doesn’t have to come from just fat. You can add spices, herbs, different textures to keep things interesting. Hope that helps!