While on the hunt for a planner recently, I noticed many of the meal prepping sections had a “macros” tab. This was a space where you can meticulously track your macros, aka the three essential nutrients our bodies require to function. At the time, it struck me as a little too close to restrictive eating, but my interest was piqued after continuing to see chatter about it online.
Macro tracking is a dieting technique traditionally used by bodybuilders and professional athletes—and it’s finally edged its way into the mainstream in recent years via social media, where it is often framed as a weight-loss tool.
Here, three experts—Emily English (@EmTheNutritionist), ALO Wellness Club pilates instructor Bianca Wise, and Rachel Butcher, head of nutrition at Third Space—break down the obsession with macros, and explain whether there is a healthy way to track them.
What are macros?
The term “macros” 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. Carbs provide us with energy, and fats are essential for hormone production and regulation. And when it comes to fat, keep in mind that not all of it is bad—there are healthy versions like avocados and walnuts that help keep you full.
How does macro tracking differ from calorie counting?
Calorie counting doesn’t place as much emphasis on where your calories come from; the goal is simply to hit the right number. Macro counting means ensuring the body receives specific nutrient ratios, rather than just focusing on your total calorie intake.
What is a macro calculator?
Macro calculators are a tool to help you work out the appropriate amount of protein, fats, and carbohydrates to eat each day. You begin by entering your age, gender, current weight, level of physical activity, and height (just like a BMI calculator). The calculator will then generate a figure to estimate the number of calories you should typically consume in a day. This total calorie amount will then be divided into a certain number of protein, fat, and carbohydrate grams to consume per day.
Depending on your goal—muscle gain, fat loss, longevity—these ratios may change. For example, someone looking to build lean muscle may concentrate on higher carbohydrate and protein ratios with lower healthy fats.
Provided you begin with a healthy, sensible calorie quota, the way you split your macronutrients should result in eating enough food and not in a restrictive calorie deficit. However, if you have any sort of medical condition, it’s worth reaching out to your GP before embarking on any diet plan.
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Is it beneficial to track your macros?
“[Done sparingly] macro tracking can be a useful entry point for understanding how food fuels the body, but I don’t believe it should be the end goal,” Wise says. According to English, “like most things in nutrition, it sits in a gray area.” For some, it can be a helpful tool; for others, it can feel overwhelming. “There is no single right way to approach nutrition,” she explains. “What works brilliantly for one person might not work for someone else.”
Both English and Wise acknowledge some benefits, but are careful to note that it depends on the individual. “Tracking can build awareness and help people to understand whether they are eating enough protein,” explains English. “Plus, it can help clients understand what a balanced meal looks like in practice.” Wise notes that this is often most effective in the short term – especially when aligned with a specific goal or medical need. “For women navigating concerns such as metabolic imbalances or training for performance or strength, understanding macronutrients can offer invaluable insights,” she says. “It may help people to identify whether they’re under-fuelling, lacking protein, or unintentionally skipping key nutrients – all of which can impact hormones, energy, and recovery.”