Those who follow the keto diet, as well as people who are looking into it as an option, are more than likely familiar with macros and are able to count them pretty accurately and easily. They might even feel like experts. To everyone else, macros sound foreign and unusual.

So, what are macros? What is the word short for? (Easy answer:macronutrients). Why do you need to count them? And if there are macronutrients, what about micronutrients?

To put it simply, macronutrients are the building blocks of the keto diet, as well as the foundation of every other diet as well. You need to eat a certain amount of macros every day in order to stay healthy and on track. And that’s not all. There’s a lot more of these mysterious measurements, all of which we’ll cover here.

So, let’s dive into the world of macronutrients together!

What Are Macronutrients? 

It helps to start out by defining macronutrients. They are the building blocks of every diet, whether you’re trying to eat healthy or following a more specific diet. To get specific, macronutrients, known as macros for short, are fats, proteins, and carbohydrates. These three things are very important, as you need to eat a healthy balance of them in your diet. Now, let’s break it down a little further:

• Fats – Fats consist of things like butter and ghee that are found in dairy. They also are a component of most proteins, specifically meats. Also, coconut and olive oils fit into this category, as well as avocados, nuts, and seeds. You do need to eat some good fats every day, as they help you have a well-rounded diet, although it’s best to limit the amount of bad fats that you eat. It’s all about keeping everything in proportion.
• Proteins – Proteins are very important. Not only are they high in thermic properties, meaning that they make you feel fuller longer and burn more calories while digesting than they consist of (thus boosting your metabolism), but they also give you energy. No matter which specific diet you choose to follow, you need to ensure that you eat enough proteins during the day, so you need to track this particular macro.
• Carbohydrates – Although carbs aren’t necessarily evil, they should be eaten in moderation. And, if you’re following the keto diet, you need to keep your total amount of carbs low. By measuring the number of carbs in everything that you eat and tracking this important macro, you’ll be able to tell whether or not they make up too large of a proportion of your diet.

What About Micronutrients?

Just as there are macronutrients, or macros, there are alsomicronutrients, known as micros. These can be tracked as well, as they are important, but it’s much easier to track your macros, so many people focus solely on them.

So, what are micros? They are the other building blocks of your diet – the ones that often fall into the cracks but are still important to ensure that you remain healthy. Things like vitamins and minerals, such as vitamins A, B, and C, as well as manganese, copper, zinc, iodine, and more, are all considered micros. You’ll see many of them on the back of the label of your multivitamins if you take one.

It’s crucial to ensure that you receive plenty of micronutrients in your daily diet. However, since there are so many of them to track, again, it’s easier to track those macros instead.

Why Track Macros? 

Now, back to macros. Most importantly, why track them? Sure, if you’re following a diet that requires you to eat a specific amount of protein to carbs, then it makes sense to track them. But, what if you’re just trying to eat healthily? Do you need to track them?

The short answer here is: yes. And in order to understand why you need to track your macros (we’ll get into the “how” shortly), you need to have a full understanding of the issues with calories.

Let’s say that you’re following a diet that requires you to eat a specific amount of calories every day. For example, it’s best to only eat 1,200 calories per day, and they can be offset with a workout, so you can get away with eating a bit more if you go for a jog, a walk, or hit the gym.

Rather than sticking toeating only healthy foods, you’ll have the option of eating just about anything you’d like, as long as it falls within your required amount of calories each day. This means that it’s possible to live on cupcakes, soda, and other junk foods that are bad for you and get away with it as long as you stay under your calorie count. Many people wonder why, even though they count calories and exercise, they aren’t losing weight or gaining muscle mass. This is why.

Macros, on the other hand, force you to truly watch what you eat. If you stick to a certain ratio of proteins, fats, and carbohydrates each day, then you know that what you’re eating is healthy. It’s possible to stay within a certain range ofmacros each day, work out, and then actually lose weight on your diet.

With macros, you won’t get away with eating junk food like sugary treats. They’ll throw your carbohydrate numbers out of whack, leaving you with an uneven amount of macros that day. Since they are more specific than simple calories, it makes plenty of sense to track them whether or not you’re following a specific diet.

It used to be that only people on the keto diet (or other protein-heavy, low-carb diets) counted their macros. Now that others have discovered just how useful it is – and how much more effective it is than counting just calories – others have jumped on this bandwagon as well.

How to Track Your Macros 

Are you ready to dosome math? We hope so because that’s what’s required here. In order to track your macros, you need to know quite a few other numbers as well. But don’t worry! We’ll help keep it as simple as possible. Let’s start at the beginning.

How Many Calories Do You Burn Each Day?

This simple equation is designed to help you determine the rate of your metabolism, or just how many calories you burn every day (on average.) Yes, we mentioned the issues with calories above, but that doesn’t mean that they should be discounted altogether.

There are two equations here, one for women and one for men:

For women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

For men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Now, you’ll need your current weight in kilograms, as well as your height in centimeters.

Once you have this number, you’ll need to multiply it by a number known as anactivity factor. That is, just how much activity you do each day. Here are those numbers:

• 1.2 – you live a sedentary lifestyle
• 1.375 – you work out at least three times per week
• 1.55 – you go to the gym and work out every day
• 1.725 – you do plenty of hard exercises (like marathon training) every day
• 1.9 – you either have a very strenuous job or are at the gym most days of the week

The final number is known as a TDEE, or Total Daily Energy Expenditure.

How Many of Each Macro? 

Next, you need to determine the best macro ratio for your needs and diet. Some people prefer to eat some carbs, while others want to eat very little. A good general amount to go off of is:

• Protein – Between 10 and 35% of your daily calories
• Carbs – Between 45 to 65% of your daily calories
• Fats – Between 20 and 35% of your daily calories

Obviously, if you’re following a low-carb diet, then that amount will be lower while your proteins will be higher. Feel free to fiddle with those ratios until you get a set of numbers that works for you.

Let’s Do the Math 

Now it’s time totake those ratios and convert them into numbers. Following a 2,000 calorie diet as an example, this means that:

Protein: There are 4 calories per gram of protein. With them making up 30% of your 2,000 calorie diet, this translates to 600 calories (30% X 2,000) or 600/4 = 150 grams of protein.

Fat: Each gram of fat consists of 9 calories. If fats make up 30% of your diet (30% X 2,000), you’ll need to eat 600 calories, or 600/9 = 67 grams of fats each day.

Carbs: At 4 calories per gram of carbs, and with them making up 40% of your diet, you’ll want to eat 800 calories worth of carbs per day (40% X 2,000). In grams, that’s 800/4 = 200 grams.

Conclusion: Tracking Your Macros 

The next step? Using an app to track your macros. Find one that allows you to input your desired ratios and calories, and then enter your meals every day. Some have scanners that make it convenient to automatically input any meals that you eat (such as an energy bar), while others are loaded with pre-made meals already broken down into ratios. These apps make tracking easy!

So, do a little math, track your macros, and start hitting your health goals! It’s that simple. You’ve got this!

Sources:

Macro Calculator: How to Count Macros As a Beginner | Women's Health Mag

How to Count Macros: A Step-By-Step Guide | Healthline

What Are Macros and Why Should I Be Counting Them | SCL Health