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Macronutrients, or macros, are classified into carbohydrates, proteins, and fats that are essential for the body to consume energy. Moreover, keeping track of the calories consumed daily is used by people who are looking to gain muscle mass or want to shed some weight. 

Though it may sound straightforward at first, it may be a little confusing if you are just starting. You need to know your macros first.


Carbs are vital sugars that your body needs as an immediate source of energy. Most types of carbohydrates get broken down into glucose, or blood sugars, which can either be stored as glycogen inside your liver and muscles or utilized as an immediate source of energy. Carbohydrates provide four calories per gram and make up a significant portion of people’s calorie intake. There are debates on the recommended carbohydrate intake, and dietary experts discuss this topic usually. However, different health organizations suggest incorporating 45% to 65% of carbohydrates daily.

Starchy foods, like beans, dairy products, fruits, and grains, are the source of carbohydrates.


Proteins give the same calories as carbohydrates (4 per gram). They are used for numerous processes in the body like cell signaling, repair of the tissues, immune functions, used in the development of many hormones and enzymes.  Proteins should comprise 10% to 35% of your daily dietary intake.  However, protein recommendations vary by age, body composition, fitness goals, and health. Protein-rich foods are eggs, poultry, lean meat, fish tofu, and lentils.


Fats provide the most calories (9 per gram), and human bodies need fat for energy, nutrient absorption, hormone production, and maintenance of body temperature. Daily dietary recommendations include 20% to 30% of total calories, and many people find it easier to lose weight on a fat-rich (Keto) diet. Fat food sources include avocado, oils, butter, and nuts.

Step 1 – Calculate your calories

You need to know your resting energy expenditure (REE) and non-resting energy expenditure (NREE)

REE is the energy used while resting, and NREE is the energy utilized while doing activities and indigestion. Adding both will give you the total amount of calories burned during the day, also known as Total daily energy expenditure (TDEE). You can take advantage of an online calculator to determine your TDEE, and you can add or subtract calories to the TDEE, to reach different fitness goals.

After you have determined how many calories to consume each day, you can now decide your ideal macronutrient breakdown.

Typical macronutrient recommendations were mentioned above, and you can tweak these to reach your fitness goals. For instance, if the person aims to lose weight, then he may bulk up on protein and reduce carbohydrates in his diet.  Someone, on a ketogenic diet, may find it beneficial to incorporate more fat percentage in his daily dietary routine.

Step 2 – Track your calories.

The term tracking your macros means to log your food into a calorie counting app, and there are several great ones available. These apps will help you to create your recipes, and you will find it easier to count calories just by logging in to your recipes. Moreover, you should also invest in a digital food scale; this way, you can weigh every food item before you can log it into your calorie counting app. Many apps also have a bar code scanner, which makes it even easier to track calories, and these apps will directly track your daily calorie consumption and will count your macros for you.

There are numerous benefits of tracking macros, as this will make it easier for you to reach your fitness goals. It may aid in losing weight, and help you to choose a healthier, nutrient-dense meal so you can focus on staying healthy. Moreover, it also increases your awareness about different food groups that you want for your body and makes you more mindful of your diet.

Counting your macros may be overwhelming at first; however, the guide in this article may streamline you up for the process. The most crucial step in this is to set your calorie goals and macronutrient range of carbohydrates, proteins, and fats that may work best for you. Then log in to your food details and aim to stay in your macronutrient limit by consuming a diet rich in fresh produce, complex carbohydrates, healthy fats, and protein sources. 


Hello, My name is Yusra and I am a passionate writer. My expertise is in healthcare.