Hey there. If you’ve spent any time in the dieting or weight loss space, you’ve probably heard of macros. Maybe you’ve seen the phrase "If It Fits Your Macros" or heard about flexible dieting. But what does it really mean, and should you be tracking your macros?
At its core, macro counting is just another layer of calorie tracking. Instead of only focusing on how many calories you eat, macro tracking looks at how those calories are divided between macronutrients—carbohydrates, protein, fat, and alcohol.
Carbs and protein both contain 4 calories per gram.
Fat contains 9 calories per gram.
Alcohol contains 7 calories per gram.
Since macros are just made up of calories, everything still comes back to energy balance. No matter how much you fine-tune your macros, weight loss still depends on a calorie deficit.
Why Do People Track Macros?
People usually come to macro tracking in one of two ways:
They’ve been tracking calories or points and want to try something different.
They’ve heard from others that macro tracking is more important than calorie tracking.
For some, tracking macros provides a different perspective on their food intake. It helps them focus on getting enough protein or balancing their meals in a way that feels more structured. But for others, it just adds unnecessary complexity.
The Danger of Macro Manipulation
One of the biggest issues with tracking macros is how easy it is to manipulate the numbers. If you’ve eaten too many carbs, you can "balance" your macros by eating high-fat, high-protein foods. This can create a false sense of security, making you feel like you’re on track when, in reality, you’re overeating.
Some people get so focused on hitting specific macro percentages that they lose sight of the bigger picture—overall calorie intake. This is where many run into trouble, thinking they’re following the plan perfectly while actually consuming more than they intended.
A Smarter Approach to Nutrition
Rather than stressing over macros, I recommend focusing on:
Nutrient-dense foods – Prioritize fruits, vegetables, and lean proteins.
Calorie awareness – If you’re not seeing progress, start tracking calories.
Consistency – Find meals that work for you and stick with them most of the time.
If you’re using an app like MyFitnessPal, you can still glance at your macros to see where you’re at. But don’t make it the center of your eating plan. Hit your calorie goals first, then look at macros as a secondary layer of information.
Final Thoughts
Tracking macros can be useful, but it’s not necessary for everyone. If it helps you stay on track, great. But if you find yourself obsessing over hitting certain numbers while ignoring the bigger picture, it might be time to take a step back.
I’d love to hear your thoughts! Have you tracked macros before? Did it help you? Let me know by reaching out through Your Level Fitness.
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