Should you count your macros? 

The phrase "counting macros" is popular in the fitness community, and it is frequently promoted by social media influencers and various media outlets, along with the hashtag #'IIFYM (if it fits your macros). This method of dieting has been gaining popularity for some time and appears to be a trend that is here to stay. As a result, delving into the topic of macros, their purpose, the process of counting them, and the question of whether counting macros is truly necessary is always a hot topic. 

What are macros? 

Macronutrients, or "macros," are the essential components of the foods we consume. These building blocks are classified into three types: carbohydrates, fats, and proteins. Each of these macronutrients is essential for our bodies to function properly. 

Carbohydrates, which come from sources such as sugars, starches, and fibre, provide energy to our bodies and brains. They also feed our good gut bacteria and are often high in antioxidants, nutrients, and fibre when found in whole foods like grains, fruits, and vegetables. Though some carbs have been labelled "bad," a healthy diet should include all macronutrients. 

Fats, which can be found in oils, nuts, seeds, dairy, meat, avocados, fish, and eggs, aid in the absorption of fat-soluble vitamins and carotenoids, provide energy, carry flavour in food, and are required for hormone production and the formation of myelin. They also make food more satisfying and tasty. 

Proteins, found in foods like chicken, eggs, fish, tofu, tempeh, legumes, and dairy, serve as the foundation for nearly everything in our bodies, from hormones and enzymes to organs, muscles, and DNA. Nine of the twenty amino acids are considered "essential" and must be obtained through diet, and are derived from both plant and animal sources. Our bodies can produce the remaining eleven. 

What is macro counting? 

Macros, short for macronutrients, have become a popular topic in the fitness and health community. This method of diet tracking involves determining the appropriate carbohydrate, protein, and fat ratio for your specific needs. Many people use macro counting as an alternative to traditional calorie counting for weight loss or muscle gain. However, it's important to remember that what works for one person may not work for another, and that our nutritional needs can change on a daily basis. Some people use macro counting to ensure they're getting the right balance of carbs, protein, and fat, but it's important to remember that what's "right" can be subjective. 

Macro counting for weight loss 

Macro counting is a popular method for determining how much of each macronutrient you should consume. It is frequently marketed as an alternative to calorie counting for weight loss or to boost gym gains. However, the ease of use of macro counting is frequently exaggerated, and there is a lack of scientific evidence to support its effectiveness for long-term weight or body type changes. 

While some studies suggest that diets high in protein and low in carbohydrates may be beneficial for highly trained athletes, the benefits of macro counting have not been thoroughly tested. It is important to note that losing weight requires a calorie deficit, and if macro counting helps you maintain that deficit while allowing you to have a healthy relationship with food and your body, it may be an appropriate option for you. 

Furthermore, there are differences in the estimated macronutrients consumed in a day between diet tracking apps, making it a difficult process even with assistance. Furthermore, preliminary data suggests that the use of calorie tracking apps and devices similar to macro counting is associated with eating disorder symptoms in college students, and it is possible that it may exacerbate underlying tendencies. 

How do you count macros? 

To begin counting macros, you must first establish your macro percentages, such as 45% carbohydrates, 20% fat, and 35% protein. You can then use an app or an equation to calculate your daily calorie intake and use those percentages to determine how many grams 

of each macronutrient you should consume. Tracking your food intake and ensuring it fits within your macro goals can be difficult, especially when eating out or with friends. To make this process easier, consider using a macro counting app or a food scale for more accurate measurements. However, it is important to note that this method of tracking does not take into account the quality of the food consumed and may limit the variety of foods and nutrients in your diet. 

For example, if you eat a banana, you'll log the amount of carbs it contains, which is typically around 23 grams for a serving of fruit. When eating a mixed dish, such as a sandwich, you must estimate the grams of each macronutrient based on the ingredients and portion size. To accurately determine whether your macro percentages are appropriate for your goals, you must track your food intake for an extended period of time, taking into account factors such as your goals, diet variety, and diligence. However, macro counting has the disadvantage of not taking into account the quality of food consumed. Even though it is possible to eat less nutritious food as long as it fits your macro percentages, most people do not. Furthermore, counting macros can be time-consuming, resulting in a lack of food variety and limiting the variety of nutrients consumed. 

Should macros be counted? 

While counting macros can be beneficial for some, it's important to understand that it's not a one-size-fits-all solution. 

For starters, macro counting can be time-consuming. It requires you to calculate your daily calorie and macronutrient needs, track everything you eat, and ensure that it falls within your predetermined ranges. While it can become easier with practise, for most people, this approach is neither sustainable nor enjoyable. 

It's also worth noting that macro counting only addresses a small portion of what constitutes a healthy diet. It does not consider vitamin and mineral intake, fibre, the difference between healthy and unhealthy fats, or food quality. Many prepackaged foods contain a combination of carbohydrates, fat, and protein, making it difficult to track macros accurately. 

Another disadvantage of macro counting is that it can consume so much time that it prevents you from living your life. It's not worth it if it becomes an obsession or a restrictive way of eating. Optimal physical and emotional well-being cannot be reduced to simply meeting your daily macro goals. 

In conclusion, while macro counting can be a useful tool for some, it is not a magic solution for everyone. It is critical to recognise that a healthy diet entails more than just meeting macronutrient targets and to always prioritise overall well-being.