Counting macros has become all the rage the last few years, especially among moms looking to lose weight and gain muscle. However, counting, measuring, and tracking is not for everyone and that’s A-okay. Eating healthy can look different for everybody, so let's break down what counting macros is all about and if it works for you.

Counting macros involves the 3 “macronutrient” groups - carbs, protein, and fats. These groups make up the calories we consume each day. Rather than a simplified view of total calories as a whole, people are tracking what macronutrient group the calories come from and the ratio of the amounts in each group. If you’re still with me, way to go!

• Carbs are the body’s main source of fuel. Carbs are found in fruits, some vegetables, grain/starchy products, sugars, etc. Some carbohydrates are “simple”, meaning they are broken down quickly by the body (ie fruit, candy, etc) and some are “complex”, which are broken down more slowly (whole grains, beans, vegetables) and result in feeling full for longer with more stable blood sugars. 
• Proteins are the macronutrient needed to build muscle, skin, hair, nails, bones, etc. Protein can be found in all animal products (meats, dairy, eggs) as well as plants (beans, nuts, seeds, etc). Protein from animals is “complete”, meaning it contains all the amino acids your body needs. Plant sources are not complete on their own, but can be eaten together to function as complete proteins. 
• Fats are needed for organ protection, temperature regulation, hormone production, and satiety. You’ve likely heard of “healthy” fats and “unhealthy” fats. Healthy fats are considered unsaturated fats and are found in plant foods like avocados, nuts, seeds, and oils. Saturated fats are considered “unhealthy” and are found in butter, fatty cuts of meat, cheese, etc. Unsaturated fats are the recommended source of fats, especially for those at risk for heart disease.

How to count macros

Counting macros can get technical. It takes a lot of math, tracking, and diligence to determine your needs and how to meet them. So let's get to it:

• First you need to determine your calorie needs. These differ based on age, weight, gender, muscle mass, activity level, etc. Determining calorie needs is always an estimate. I recommend consulting the Dietary Reference Intakes to estimate your individual needs.
• Next you need to determine how much of each macronutrient you need each day. The Dietary Guidelines for Americans recommends 45% to 65% of calories in an adult's diet come from carbohydrates, 20% to 35% from fat and 10% to 35% from protein. Where you fall within these ranges depends largely on health conditions and activity levels. It is also normal for your intake to fluctuate within these ranges on a day-to-day basis.
• Lastly, you will put it all together. Strap in, this is where it gets fun. Start with your estimated calorie needs, then break down your total calorie needs into each macronutrient using the percentage ranges listed above. (It's best to work with a registered dietitian for estimating where your macronutrient needs fall.) You will then calculate how many grams of each macronutrient you need based on your estimated calorie requirements for each macronutrient. For carbs and protein, there are 4 calories per gram. For fats, there are 9 calories per gram. So if you aim to have 60% of your calories from carbohydrates and you need 2,000 calories per day, that means you need 1,200 calories from carbohydrates or 300 grams (1,200 calories ÷ 4 calories per gram of carbs).

Now that we know HOW to do it, why SHOULD we do it?

Just like many dietary trends, there are generally pros and cons to consider:

Pros

• Increased understanding of where intake falls within the recommended ranges. 
• Can provide structure and guidance in food choices and portions.
• Help manage health conditions such as diabetes and promote weight loss.
• Perceived flexibility because no foods are off-limits. “If it fits in your macros”, it’s allowed. 

Cons

• Counting and planning meals for macros can be very time consuming, especially in a world where everyone is on the go. 
• Such rigid dietary lifestyles can be isolating, creating fear from joining social situations based on what food will be available.
• Can interfere with hunger and fullness cues, encouraging eating or skipping meals based on how many macros are left in the day. 
• The constant measuring and tracking may create excessively strict habits and interfere with intuitive eating choices. For this reason, counting macros is not recommended for those with a history of an eating disorder. 
• Can demonstrate unnecessarily strict habits for children to emulate.
• Risk for lower nutrient dense foods based on “if it fits in your macros”
• Can create boredom with repetitive food choices based on familiarity with tracking.

Bottom Line:

If macro counting works for you, great! It can provide stability, structure, and routine in food choices and portions. If it sounds like “one more thing” to track alongside kids schedules, doctors appointments, homework, etc, that’s ok too! Macro counting is not for everyone and doesn’t have to be. Listening to your body, honoring your hunger and fullness cues, and focusing on general well-rounded foods like Citrus Pear dinners, will lead to a healthy diet without having to track every bite you take.

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