Mastering Macros: A Beginner's Guide to Nutrition Tracking
What Are Macros?
Macros, short for macronutrients, are the fundamental building blocks of nutrition that provide the energy and essential nutrients our bodies need to function optimally. Food contains energy, measured in the form of calories, and macros are essentially the different building blocks that make up these calories.
The three primary macronutrients are carbohydrates, proteins, and fats. Each has a specific caloric value:
1g of protein = 4 calories
1g of carbohydrates = 4 calories
1g of fat = 9 calories
Alcohol is considered by some to be a “4th macro”, with 1g providing 7 calories
Macronutrients are utilized by our bodies in large quantities. The amount of macronutrients (and therefore calories) that an individual needs varies based on age, weight, height, body composition, and activity level. Whereas the total number of calories determines weight, the quantity of each macro you eat determines body composition.
Protein:
Protein is the building block of life, essential for the growth, repair, and maintenance of tissues in our bodies. Protein is composed of amino acids, which serve as the foundation for numerous physiological processes. Protein plays a crucial role in muscle development, immune function, enzyme production, and hormone regulation. Consuming an adequate amount of protein is particularly important for individuals engaged in physical activity, as it supports muscle repair and growth. Additionally, protein can help promote feelings of fullness and satiety, making it a valuable component of weight management strategies.
Carbohydrates:
Carbohydrates are the body's primary source of energy, providing fuel for physical activity, brain function, and vital organ function. They are broken down into glucose, which serves as the body's preferred energy source. Carbohydrates are classified into two main categories: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). While simple carbohydrates provide quick energy, complex carbohydrates offer sustained energy release and are rich in essential nutrients and dietary fiber.
Fat:
Fat plays a crucial role in maintaining cell structure, supporting hormone production, and facilitating nutrient absorption. It is essential for the proper functioning of the brain, nervous system, and cardiovascular system. Fat is classified into several categories, including saturated fat, unsaturated fat (monounsaturated and polyunsaturated), and trans fat. Both saturated and trans fat can raise cholesterol levels; however, saturated fat have been shown to increase “good” cholesterol levels, while trans fats increase “bad” cholesterol levels and decrease “good” cholesterol levels. That being said, there may be some individuals who need to monitor their intake of saturated fat based on their symptoms, current health conditions, and blood markers. However, the vast majority of people mostly need to eliminate or minimize their trans fat intake.
How to Track Your Macros
If you're new to tracking macros or unsure where to start, our macro calculator is a valuable tool to help you determine the optimal calories and macros you “should” be consuming each day in order to reach your goals. Whether your goal is body recomposition, improved health, improving athletic performance, fat loss, or muscle gain – understanding macronutrients is one of the most effective ways to reach your goals. Our calculator was designed using extensive research and insights from working with tens of thousands of clients over the last decade. By factoring in your personal details, activity levels, and goals, we provide you with the best starting point for success.
Download a Food Tracking App: Begin by downloading a food tracking app such as MacrosFirst, MyFitnessPal, or Cronometer and input the targets you received from the macro calculator. These tools offer extensive databases of foods and beverages, making it easy to log your meals and snacks with accuracy.
Read Food Labels: When selecting items from the database or adding custom foods, pay attention to food labels for accurate nutrition information. Look for details such as serving size, total calories, and macronutrient breakdown per serving. Most apps can scan food labels now if a food isn’t in a database.
Scan Barcodes: Many food tracking apps allow you to scan barcodes on packaged items for quick and easy logging. Simply scan the barcode using your phone's camera, and the app will automatically populate the relevant nutritional information. Always double check to make sure it populates the correct information.
Weigh Your Food: Use a digital food scale to weigh your food. This allows you to accurately track portion sizes and ensures consistency. Whether you weigh your food raw or cooked, in grams or ounces, be sure to select the appropriate item in your food tracking app for whichever option you choose. Pay attention to what portion sizes look like when weighing so you can eventually eyeball your servings when you feel ready to take the step away from weighing and measuring.
Log Everything: Be thorough in logging everything you consume, including beverages, condiments and toppings with calories, and cooking oils. This data is extremely important for making adjustments. Eventually, you can get more relaxed with logging your food, but diligence with tracking pays off early on while you are learning how your body responds.
Monitor and Adjust: Regularly monitor your progress by reviewing your tracking data and assessing how your body responds to your current intake. Keep an eye on key metrics such as weight, measurements, body composition, energy levels, hunger, and performance. If you're not seeing your desired results, it may be time to make adjustments to your macro targets. Consider consulting with a nutrition coach for personalized guidance and recommendations. Remember that consistency is key, so stick to your tracking routine and make gradual adjustments as needed to continue progressing towards your goals!!
Seeking Additional Support?
Starting a new nutrition plan might seem daunting, but you don’t have to face it alone. We offer several coaching options tailored to meet you where you are in your health journey:
BIN Beginner Program: Perfect for those new to macro tracking, our 8-week beginner program provides you with the foundational knowledge and support needed to confidently navigate your nutrition. This program includes weekly check-ins and personalized guidance to help you master the basics of nutrition so you can get the results you want.
BIN Strategy Session: Ideal for those looking for personalized advice without a long-term commitment. This one-time strategy session involves a deep dive into your dietary and lifestyle habits following a detailed intake questionnaire. You'll discuss your unique needs and goals during a one-on-one call with a coach, who will then provide you with a customized nutrition plan and practical steps to achieve your goals.
1-on-1 Coaching: For ongoing support and accountability, our 1-on-1 coaching is the way to go. Work closely with an expert coach who will help you create a sustainable nutrition plan, provide weekly check-ins, and adjust your approach as needed to ensure steady progress towards your goals.
Whether you're kickstarting your journey or fine-tuning your approach, our coaching options offer comprehensive support to help you achieve long-term success!