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What Are Macros? How to Count Protein, Carbs, and Fat
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Nutrition
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How Do You Calculate Your Macros?
Calculating macros starts with estimating how many calories your body needs per day. This number depends on factors like age, sex, height, weight, activity level, and goals (1, 5). You can use a reputable calorie calculator like this one from the American Cancer Society to get an idea of how many calories your body needs per day (5).
Once you have a calorie goal, you divide those calories among protein, carbohydrates, and fat. Many people use online macro calculators or nutrition tracking apps to make this process easier. There are a variety of online tools and phone applications available that can be used to streamline tracking, but it can also be done with pen and paper. Choose whatever method feels the most sustainable for you.
Remember, tracking macros may not be right for everyone. Before getting started, it may be a good idea to talk with a healthcare provider, especially if you’re pregnant, breastfeeding, managing a medical condition, taking medications that affect your appetite or weight, or have a history of disordered eating.
What Is the Best Macro Ratio for Your Goals?
There is no perfect macro ratio that works for everyone.
General recommendations for healthy adults include (1):
45–65% of calories from carbohydrates
20–35% of calories from fat
10–35% of calories from protein
People trying to lose weight may benefit from eating more protein because it can support fullness and help preserve lean muscle mass (1, 2). People who are very active or trying to build muscle may also need more protein than someone who is less active (1).
That being said, long-term success usually depends more on building healthy habits that feel sustainable.
Should You Count Macros or Calories?
Both calorie counting and macro tracking can be useful, but they are not quite the same.
Calorie counting focuses on your total daily energy intake. This can be helpful for weight management because changes in body weight comes down to how many calories you take in versus how many calories your body uses per day (5).
Macro tracking goes one step further. Instead of just tracking total calories, you are also tracking where those calories come from. This can help you build more balanced meals and better understand how different foods affect how you feel.
Calorie counting may feel easier for some people because it focuses on one number: total calories. Macro tracking gives a little more detail by showing how much protein, carbohydrates, and fat you’re eating. Neither approach is necessarily better. The right one is the one that helps you make informed choices without making eating feel stressful or restrictive.
What Are Good Macro-Friendly Foods?
Macro-friendly foods help you meet your protein, carbohydrate, and fat goals while also giving your body important nutrients (2, 4). In general, healthy eating patterns emphasize fruits, vegetables, whole grains, lean proteins, legumes, nuts, seeds, and healthy oils (4).
Lean Protein Sources (4):
Chicken breast
Turkey
Fish and seafood
Eggs
Greek yogurt
Cottage cheese
Tofu and tempeh
Beans and lentils
Carbohydrate Sources (4):
Oats
Brown rice
Quinoa
Sweet potatoes
Vegetables
Whole-grain breads and pastas
Legumes
Healthy Fat Sources (4):
Avocados
Olive oil
Nuts and nut butters
Seeds
Fatty fish such as salmon
A balanced meal includes all three macros. For example, grilled chicken with quinoa, salsa, and avocado provides protein, carbohydrates, fat, fiber, and micronutrients (2, 4).
How Do You Count Macros as a Beginner?
If you’re new to macro tracking, start simple. You don’t need to get everything perfect right from the start.
First, estimate your calorie needs. You can use a reputable calculator like this one from the American Cancer Society, or speak with a healthcare professional to get a general idea of how many calories your body may need each day (5).
Next, set realistic macro targets. Your targets should match your lifestyle, food preferences, activity level, and health goals. A reputable macro calculator like this one can help with this part. I recommend taking 3-4 days to track what you are currently eating prior to making any diet changes. This can give you insight into where you might want to make small adjustments. For example, you may think you are eating a higher protein diet, but macro tracking might reveal you are consuming more foods that contain a higher fat to protein ratio, such as nuts and cheese.
A tracking app or food journal can help you see what you’re eating and where your calories are coming from. Over time, this can make it easier to understand your habits, track nutrition trends, and make small changes as needed.
Try to focus on consistency instead of perfection. One day of eating differently than planned will not ruin your progress. What matters is what you do most of the time.
It also helps to prioritize whole, nutrient-dense foods for the majority of your dietary intake. This includes lean proteins, fruits, vegetables, whole grains, and healthy fats (2).
After a few weeks, check in with yourself. Consider your energy, hunger, fullness, workouts, and progress toward your goals. Your macro targets may need to change over time, and that’s normal.
Macro tracking is just one tool. It can be helpful for structure and accountability, but it’s not required to eat well. If tracking like this feels stressful or triggering, it may not be right for you.
If you're interested in improving your nutrition, reaching a weight-loss goal, or learning whether macro tracking is right for you, a healthcare provider on Mochi Health's telehealth platform can help you develop a personalized plan that fits your lifestyle and health needs. Check your eligibility here.
FAQ’s
Do I need to track macros to lose weight?
No! Some people like tracking macros because it can help them make more balanced food choices and stay accountable but it’s definitely not required for weight loss or building a healthy diet.
Should I track calories or macros?
Either can be helpful. Calorie tracking focuses on total energy intake per day, whereas macro tracking goes one step further and looks at which macronutrient groups those calories are coming from. Some people prefer macro tracking because it gives more insight to what nutrients they are consuming.
What foods are high in protein?
Good protein sources include lean meats, poultry, fish, seafood, eggs, tofu, tempeh, beans, lentils, and dairy products. Adding protein to your meals can help you feel full for longer and support muscle maintenance and growth.
Are carbs bad for weight loss?
No. Your body needs carbs for energy and they are absolutely part of a healthy diet. The key is choosing fiber-rich carb options like fruits, vegetables, beans, lentils, and whole grains the majority of the time, which can help with fullness and provide important nutrients.
How do beginners start tracking macros?
Start by estimating your calorie needs and setting realistic macro targets in a sustainable range. Use a food-tracking app or journal to monitor your intake. Focus on consistency, balanced meals, and prioritizing whole foods.
References
Heymsfield SB, Shapses SA. Guidance on energy and macronutrients across the life span. N Engl J Med. 2024;390(14):1299-1310. doi:10.1056/NEJMra2214275
National Institutes of Health. Breaking Down Food. NIH News in Health. Published August 2023. Accessed June 30, 2026. https://newsinhealth.nih.gov/2023/08/breaking-down-food
Venn BJ. Macronutrients and Human Health for the 21st Century. Nutrients. 2020;12(8):2363. Published 2020 Aug 7. doi:10.3390/nu12082363
Van Horn L, Carson JAS, Appel LJ, Burke LE, Economos C, Karmally W, et al. Recommended dietary pattern to achieve adherence to the American Heart Association/American College of Cardiology (AHA/ACC) guidelines: a scientific statement from the American Heart Association. Circulation. 2016;134(22). doi:10.1161/CIR.0000000000000462
American Cancer Society. Calorie Counter. American Cancer Society. Updated October 22, 2025. Accessed June 30, 2026. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/eat-healthy/calorie-counter-calculator.html
Disclaimer: This article is for educational purposes only and should not be considered medical advice. The information provided does not constitute recommendations for treatment. Always consult with your healthcare provider about your specific situation, symptoms, and treatment options.
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