Macro tracking—the habit of calculating how many grams of fats, carbohydrates, and protein you eat each day with the goal of meeting your unique needs based on your health goals—can offer a flexible, fun way to enjoy the foods you love while still getting the nutrition that you need.
Often abbreviated as IIFYM (If It Fits Your Macros), macro tracking has gained popularity in recent years. Many people love tracking macros because it leaves plenty of room for enjoying favorite restaurants.
Here, we'll learn about macro tracking, explore ways to calculate the amount of calories and macronutrient ratios you should try to hit each day, and how to track macros when eating out.
What is macro tracking?
In order to understand the process and benefits of macro tracking, it's important to first understand the term "macro." Short for macronutrients, macros are substances—proteins, carbohydrates, and fats—that your body needs in large amounts in order to function properly.
Protein contains 4 calories per gram, and are vital for building muscle and repairing tissues. Made up of amino acids, proteins are also essential for healthy immune system function.
Fats contain 9 calories per gram, and offer a concentrated energy source that supports hormone production and nutrient absorption. While fats often get a bad rap, they're essential for overall wellness.
Carbohydrates contain 4 calories per gram, and are the body's primary energy source. While we often think of carbohydrates in terms of breads, grains, and rice, fruits and vegetables are also fantastic options for meeting your carb needs.
Most foods contain a mix of two or more macronutrients. For example, while a steak is high in protein, it also contains fats. Oranges are mostly carbohydrate, but also contain some protein.
When tracking your macros, you're not just trying to hit a certain ratio—you're trying to do so while also meeting your caloric needs. Macro tracking is a flexible nutrition plan that can make it easier to stay on track than more restrictive options.
Calculating macros and calories
If you feel that tracking macros might be a good fit for your health, you'll get started by understanding your needs. Using a calculator (like this one) can help.
Macro calculators start by determining your total daily energy expenditure, or TDEE. From there, you'll input information including your height, weight, relevant health conditions, activity level, fitness goals, and more.
An important note: while calculators can be helpful in determining the right macronutrient ratios for you, it's a good idea to work with a physician or dietitian to make sure you're on the right track.
How to track macros when eating out
As we mentioned, one reason behind the popularity of IIFYM is its flexibility. Rather than sticking to a rigid nutrition plan each day, you're able to vary your foods as long as you're staying close to your recommended caloric intake and hitting your macronutrient ratios.
Let's take a look at some tips that can help keep you on track when you're eating out and tracking macros.
Use a tracking app
Using a nutrition tracking app makes the process of tracking macros far less tedious. All the nutrition apps listed below offer both free and paid versions. If you're just getting started and are trying to get the feel for a new app, we recommend giving the free version a try. If you've found an app that you love and feel confident that you'll continue to use it regularly, it may be worth trying the paid version.
Some of our favorite nutrition tracking apps include:
- MyFitnessPal: This user-friendly app makes it easy for you to track your food intake and exercise. You'll need to use the paid version, however, to set and track macronutrient goals.
- LoseIt!: Like MyFitnessPal, LoseIt! allows you to easily log your food and exercise each day. You'll also need to use the paid version in order to keep track of your macros.
- LifeSum: LifeSum works to provide a holistic view of your health, providing you with a daily score and insights on how you can increase your score the following day. You'll be able to track calories and exercise with the free version, but you'll need the paid version for macro tracking.
Review the menu in advance
In today's increasingly digital world, it's easier than ever to explore menu options before you walk through the door of a restaurant. Most chain restaurants also make their nutrition information available online, making it easier for you to track your macros when you're going out to eat.
An important note: The FDA doesn't actually regulate how much the calories listed on the menu or on a restaurant's website can vary from what's actually on your plate when you sit down to eat. While the FDA does mandate that calorie counts are "reasonable" compared to the actual amount in the dish, most restaurants acknowledge that some variance occurs.
Choose tracking-friendly foods
While menu calorie counts may not be exactly accurate, choosing tracking-friendly foods can make it easier for you to estimate and track what you're eating. For example, choosing a grilled chicken salad with dressing on the side can allow you to eyeball the amount of dressing that you put on your salad, as well as the amount of grilled chicken you're getting. Choosing a fried chicken chopped salad, however, would be tough—you don't know how much oil remains in the breading of the chicken, and it's impossible to tell how much dressing was used in the kitchen.
Watch out for hidden ingredients
Fryer oil and salad dressing aren't the only sneaky high-calorie items that can be eaten unnoticed. Bread baskets, cheese, olive oil for dipping bread, drinks, coffee cream, and condiments can all increase your caloric intake and throw off your macro balance.
Evidation: Supporting you on every step of your health journey
Ready to make positive changes for your health? We're here to help. Here's how it works: after you download our app, we'll ask you if you'd like to share the health data you're already tracking with us (sharing is completely up to you, and you can stop sharing your health data with us at any time). We'll analyze the data you provide to develop personalized, content-based insights designed to support you as you work toward your health goals. Click here to download our free app and get started today.
