We all know we need to watch what we eat, but with so many different approaches to monitoring food intake, it can be challenging to determine the most effective method. Counting calories, measuring macros, mindful eating, intuitive eating, and hand portions are just a few of the strategies people use to achieve their desired results. Practicing proper food intake is essential to getting the results you want. These habits allow you to create both a healthy relationship with food and make nutritious eating effortless. The goal is to train the brain and body with tracking so that you can achieve balance naturally which takes practice. This article breaks down the differences between counting calories and tracking macros, discusses their roles in weight loss, and explores how you can use them to your advantage.
Understanding Calories
A calorie is simply a unit of measurement for energy. More specifically, it's the amount of energy required to raise the temperature of one milliliter of water by one degree Celsius. All the food we consume contains calories, and our bodies use this energy to function-whether we’re walking, running, or even just breathing.
When counting calories, you typically have a set amount of calories that you need to eat each day based on your height, weight, age, activity level, and goals. By tracking calories, you become more aware of how many calories are in everything you eat and drink. Many people are shocked when they actually start looking up the numbers. You can use a calorie database like MyFitness Pal to find and log the nutritional value of what you’re eating which allows You to see how to fill your day with lower-calorie foods like vegetables.
In theory, weight loss comes down to a basic principle: calories in versus calories out. If you consume more calories than your body burns, you gain weight. If you consume fewer calories than your body burns, you lose weight.
For most people, a 10-20% calorie deficit is enough to see gradual, sustainable progress without feeling like you’re starving. Let’s say you normally eat about 2,200 calories a day to maintain your current weight. If you want to lose weight, a 15% deficit would drop that to around 1,870 calories a day.
Read also: Keto Diet Macro Tracking Tips
Understanding Macros (Macronutrients)
On the other hand, macronutrients-or macros-are the nutrients your body needs in large amounts. They are the main nutrients that fuel your body: protein, carbs, and fat. Of all the nutrients you get from foods, you consume macronutrients in the largest amounts, counted in grams. They’re different from micronutrients (vitamins and minerals) that you also need, but in lesser amounts. Micronutrients are counted in milligrams and micrograms. The macronutrients (or “macros”) in your everyday intake of foods are:
There are three primary types: protein, fat, and carbohydrates.
- Protein: Vital for building and repairing muscle tissue. Protein comes from meats, poultry, seafood, dairy products, eggs, lentils and beans, nuts, and seeds. "Protein is a macronutrient essential for building, repairing tissues, and making enzymes and hormones. It also plays a critical role in maintaining and building muscle mass,” says Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal.
- Fat: Provides energy, protects organs, and plays a role in hormone production (such as testosterone). Fats come from butter, oils, fatty meats and fatty fish, cheese and other dairy, avocados, nuts, and seeds (especially chia seeds and flax seeds). “Essential for brain function, heart health, and reducing inflammation, fatty acids are critical components of cell membranes and energy production,” explains Brookell White, another MyFitnessPal dietitian. High fat foods may be calorie-dense, but they’re also often nutrient-dense.
- Carbohydrates: Fuel your body, especially during exercise, and come in three forms: fiber, starch, and sugar. Carbs come from grains and other starches, beans and legumes, breads, baked goods, starchy vegetables, fruits, dairy, desserts, sweet drinks, and candy. “Carbs are your body’s main source of energy, found in foods like grains, fruits, and vegetables. Carbohydrates are broken down into glucose, which fuels cellular functions and physical activity,” says Stephanie Saletta, RD, Sr. Lead Nutrition Scientist atMyFitnessPal.
With macro counting, calories are divided between these three main macronutrients. Rather than counting calories for the day, you keep track of how many grams of each macronutrient you’re eating each day(you’re basically tracking the macronutrients that make up the calories in those foods).
Tracking your macros is more than just hitting a calorie goal. It’s about ensuring your body gets the right proportions of protein, fats, and carbohydrates, which help optimize your energy levels and support healthy weight loss.
How to Calculate Macros
You’ll need to calculate your basal metabolic rate (BMR) or how many calories per day your body needs to function. Next, multiply your activity level. This is how active you are on a daily basis. You’ll need to multiply your BMR by the number below that best corresponds with your activity level during an average week. This will help you to see the calories you burn through movement.
Read also: Guide to Macros for Women's Weight Loss
For weight loss, a healthy gradual, and steady loss of about 1 to 2 pounds per week is best for long-term success. For each pound per week you want to lose, you would need to subtract 500 from the total number of calories your body is burning every day. In other words, you would need a daily calorie deficit of 500 calories in order to lose about 1 to 2 pounds per week.
Now we can see what your ideal macronutrient ratio should be or what percentage should come from each: protein, carbs, fat. Keep in mind that these are the general guidelines. If you have a health condition, please work with your doctor to create a personalized plan.
Now that you know your daily calorie goal and target percentages of protein, carbs, and fat each day; you’re ready to figure out how many grams of each macronutrient to shoot for each day. You’ll need to track everything you eat. There are apps that will track macros for you or you can just use your notes in your phone or write it down. Log how many grams of protein, carbs, and fats you’re consuming.
Why Counting Calories Isn't Enough
Counting calories is one way to approach weight loss, but it has its limitations. Sure, if you aim to eat fewer calories than you burn, you’ll likely see some results. But let me ask you this: What happens if you eat all your calories in donuts? You could technically still be in a calorie deficit, but would that diet be healthy or sustainable? Absolutely not.
One of the main problems with calorie counting is that it doesn’t account for the quality of the food you’re eating. Processed foods, which are often loaded with added sugars and unhealthy fats, can quickly rack up calories without providing the nutrition your body needs.
Read also: Weight loss with macros explained
Let’s take an example: If you consume 3,500 calories in processed meats, chips, and soda, you’ll likely feel sluggish, your blood pressure may spike, and you’ll have a hard time sticking to your weight loss journey. These foods often contribute to health conditions like heart disease, type 2 diabetes, and high blood pressure, even if you’re losing weight.
That’s why it’s essential to focus not just on calories, but also on the nutritional value of the food you’re eating. Calories tell you how much you’re eating, but macros tell you what you’re eating. Remember, if calories are the “budget,” macros are how you spend that budget.
Consider this: someone eating 2,000 calories could get there through donuts and soda, or through lean protein, whole grains, and veggies.
The Case for Macros in Your Weight Loss Plan
Focusing on macronutrients can provide a more balanced and effective approach to weight loss. Here’s why:
1. Macros Help You Maintain Muscle While Losing Fat
One of the biggest risks in any weight loss program is losing muscle mass along with fat. Eating the right amount of protein is essential to preserve muscle while shedding fat. Protein is the building block of muscles and helps keep your metabolism running at a healthy pace, even as you lose weight. If you rely solely on calorie counting and don’t track your macros, you might not get enough protein, leading to muscle loss.
By tracking your macros, you can make sure you’re getting enough protein to support muscle growth and recovery, especially if you’re incorporating regular physical activity like strength training into your routine. This balance is crucial for long-term, sustainable weight loss.
2. Fat Isn’t the Enemy
Many people believe that fat is bad and should be minimized at all costs during weight loss plans. However, healthy fats-such as those found in olive oil, avocados, and nuts-are vital for hormone production and overall health. Fats are also more satiating, meaning they can keep you full for longer periods, which can prevent overeating.
When you’re focused on macros, you can ensure you’re getting the right balance of fats, which helps you lose weight while also supporting essential body functions.
3. Carbs Aren’t Evil Either
Carbohydrates often get a bad rap, especially in the world of fad diets. But the truth is, your body needs carbs for energy, particularly if you’re engaging in regular exercise. Not all carbs are created equal, though. High-fiber carbs-like fruits, vegetables, and whole grains-are far more beneficial than simple sugars found in processed snacks and candies.
Tracking your macros ensures you get the right kind of carbohydrates. This helps keep your energy levels stable and supports overall health. In fact, carbs that are rich in fiber can help lower your cortisol levels (the hormone linked to stress and fat retention) and reduce cravings, making it easier to stay on track.
Calories vs. Macros: Which Matters More?
So, should you be counting calories or tracking macros on your weight loss journey? The answer is that both matter, but focusing on macros can often be more effective in the long run.
- Calories Matter: If you’re consuming more calories than you burn, you will gain weight, regardless of your macro split. However, focusing solely on calories can lead you to make poor nutritional choices, filling your diet with processed foods that lack the essential nutrients your body needs.
- Macros Matter More: By tracking your macros, you’re not only controlling your calorie intake but also ensuring that the food you eat supports your overall health. When your diet is balanced with the right proportions of protein, fats, and carbs, you’ll be better equipped to lose weight, maintain muscle mass, and avoid common issues like overeating and fatigue.
If you’re feeling overwhelmed, start small. Most people under-eat protein, so if macro tracking feels like too much, just focus on protein first. MyFitnessPal’s macro tracking features make it easy to experiment.
Practical Tips for Using Macros and Calories Together
Here’s how you can apply both calorie and macro tracking to your own weight loss plans:
- Start with Macros: Focus on getting the right balance of macronutrients in your diet. Aim for a diet rich in lean protein, healthy fats, and complex carbohydrates. This will help you maintain muscle, feel satisfied, and stay on track.
- Monitor Your Calories: While it’s important to focus on macros, you should still keep an eye on your overall calorie intake. If you’re not losing weight, you may be consuming more calories than your body needs, even if your macro ratios are right.
Additional Considerations
- Consistency is Key: Whether you track calories, macros, or both, the best approach is the one that fits your lifestyle and helps you stay consistent. Calories show you the big picture, while macros may allow you to fine-tune the details.
- Listen to Your Body: Understanding what it feels like to be hungry, satiated, full, and/or overstuffed is a lifelong skill. You learn that hunger isn’t an emergency. When you feel hungry, it’s common to panic and want to eat whatever you see. But when you start paying attention to your hunger cues, you learn that you’re absolutely going to feel hungry sometimes. Nothing bad will happen if you don’t eat immediately. You might even find the feeling passes. Or that you actually aren’t all that hungry. It could be you were craving food to help you cope with pain, shame, guilt, or stress. You might also realize you are, in fact, really hungry.
- Seek Professional Guidance: If you’re struggling with your weight loss journey or have specific health conditions like type 2 diabetes or heart disease, consult a registered dietitian or healthcare provider. They can help tailor a plan that’s right for you, especially if you’ve had past struggles with eating disorders or unhealthy eating habits.
The Role of Food Quality
It’s not only the amount of macronutrients that count, however. Choosing nutritious sources of each macronutrient is key to overall health. For example, not all carbs are created equal. It’s a healthful choice to pick carbs that provide important glucose, fiber, vitamins, and minerals (think whole-grain breads, quinoa, beans, veggies, and fruits) over carbs that lack nutrition (like sugary drinks, sweets, and candy). It’s also important to pick healthy fats (like mono-unsaturated fats), from foods like fatty fish, nuts, and olive oil) over foods with large amounts of saturated or trans fats (like fast food), which are linked to heart disease.
And the sources of protein are important, too. High-protein and protein-rich foods break down into amino acids, which are the building blocks of cells. It’s important to pick ones that provide satiety and a variety of micronutrients, as well.
Potential Drawbacks of Tracking
Finally, tracking macros isn’t a strategy that works for everyone. Some people feel empowered by seeing data, making adjustments based on numbers, and using guidelines to re-up their commitment to their own health. On the other hand, some people find that counting macros, especially long term, is too restrictive or could potentially even promote eating disorders.
Also, if you’ve ever struggled with disordered eating or unhealthy behaviors around food, this is probably not the way to go for you… Tracking can create a really obsessive, disordered relationship with food, and we know it can really exacerbate issues like these. If you see food as simply numbers to control and restrict, you can all too easily fall down the rabbit hole of disordered eating. And it can be very hard to climb back out of that hole!
If you find yourself becoming obsessive about eating the “perfect” diet, or unable to enjoy a meal out with friends, or even feel like you’re chained to your MyFitnessPal app, maybe it’s time to rethink your tracking habits… There is a point at which obsessing over being “healthy” can actually become incredibly unhealthy.