Macro-tracking: A personalised approach to diet and fitness goals

Macro-tracking is the new buzzword that one hears often on social media, with fitness and nutrition influencers urging you to stop counting calories if you are trying to lose weight, and instead track your macros.

What is macro-tracking and how does it help manage your weight? And is it really more useful than minding your calorie intake? Let us dig in.

Macronutrients or ‘macros’ – specifically proteins, carbohydrates, and fats — as we all know are significant in keeping our bodies running. According to the National Institutes of Health (NIH), macronutrients like proteins, carbohydrates, and fats are essential for energy production, cell repair, and overall health. Each macro has a specific caloric value and role in the body.

Also read | Diet tips to boost gut health: Reduce risk of diabetes, promote longevity with these 8 fibre-rich foods

• Proteins

Muscles and connective tissues are primarily composed of proteins, are also necessary for repairing cells, maintaining immunity, and producing hormones.

Sources: Meat, fish, eggs, dairy, beans, legumes, tofu

• Carbohydrates

Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which fuels the brain, muscles, and other vital organs.

Sources: Whole grains, fruits, vegetables, legumes, starchy foods

• Fats

Storage of energy, hormonal control, and brain activity – all these factors depend on fats. They are also important for the absorption of fat-soluble vitamins A, D, E, and K in the body.

Sources: Nuts, seeds, avocados, olive oil, butter, fatty fish

Also read | Diet tips: Eat these 6 high-sugar fruits in moderation for effective weight loss

Why track your macros?

Macro-tracking can help you understand how much of each nutrient you’re consuming, which can have a significant impact on your health and fitness goals.

• Achieve specific goals: Whether you're aiming for weight loss, muscle gain, or improved athletic performance, tracking macros allows you to tailor your diet to meet your needs.

• Improve nutrient balance: By tracking macros, you can ensure you're consuming the right balance of proteins, carbs, and fats to support your health, energy, and overall wellbeing.

• Increase awareness of food choices: Macro tracking helps you become more mindful of what you're eating, making it easier to identify areas where you could improve your diet or make healthier choices.

As the Academy of Nutrition and Dietetics explains, tracking macronutrients allows for a more personalized approach to diet and fitness goals.

Also read | How to lose weight fast? 11 tips and tricks for healthy weight loss

How to track macros

• Calculate your macro needs: To begin tracking macros, you first need to determine how many grams of each macro you need based on your goals. Harvard School of Public Health recommends using food labels and nutrition apps to track macronutrients effectively, based on factors like age, gender, activity level, and goals. Popular apps include MyFitnessPal, Cronometer, and Carb Manager

Example breakdown:

• Protein: 30 percent of total calories
• Carbohydrates: 40 percent of total calories
• Fats: 30 percent of total calories

• Read nutrition labels: Most packaged foods provide detailed information about the macronutrient content per serving. Learn to read these labels so you can track how much protein, carbohydrate, and fat you're consuming.

• Measure portion sizes: Accurately measuring your food is crucial for tracking macros effectively. Invest in a kitchen scale or measuring cups to ensure that you're tracking the correct portions.

Also read | Weight loss tips for beginners: Walk daily, stay hydrated, eat whole foods to stay fit

Common mistakes to avoid

The Cleveland Clinic advises being mindful of hidden fats and portion sizes, as it will not give you accurate results.

• Ignoring hidden fats: Some foods, like dressings, sauces, and snacks, can have hidden fats that you might not account for when tracking your macros. Always check the serving sizes and ingredient lists.

• Underestimating portion sizes: Without measuring, it’s easy to overestimate or underestimate the amount of food you're eating. Be precise in measuring your food to ensure you're tracking accurately.

• Not adjusting macros for changes: Your macro needs may change as you progress toward your goal, especially if you lose weight, gain muscle, or adjust your activity level. Regularly review your goals and adjust your macro targets accordingly.

Benefits of macro tracking

• Increased control over your diet: Macro tracking helps you make informed decisions about what you're eating, ensuring that every meal is aligned with your health and fitness goals.

• Sustainable health habits: Tracking macros encourages a more balanced, sustainable approach to nutrition. Instead of restrictive dieting, you can enjoy a wide variety of foods while still meeting your goals.

• Better progress tracking: By tracking macros, you can monitor your progress more effectively. Whether you’re aiming for weight loss or muscle gain, you can make adjustments to your diet based on real data.

If you are interested in changing your health for the better, whether you want to lose weight, gain muscle, or just eat better, you could benefit from macro tracking. It might take some time before getting used to it but with practice, macro tracking can help you meet your health and fitness objectives.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.