Counting Macros: The Easy Way

by aimeeleann


            If you’ve stepped foot in a gym or tuned into the health community then you most likely heard the term “Counting Macros”. Counting Macronutrients (macros) entails keeping track of the calories and types of foods you eat, Counting macros can help you tremendously reach various fitness/health goals. So here’s the basics… you have Carbs, Fats, and Proteins! Let’s break it down!

                         Carbohydrates- include sugars, starches and Fibers. Carbs provide 4 calories per gram. Most types of carbs (complex vs simple) get broken down into glucose or blood sugar which your body either uses for immediate energy or stores as glycogen in your liver and muscles. You can find carbs in foods such as: bread, beans, rice, fruit and starchy vegetables. 

                          Fats- fats provides 9 calories per gram. Our bodies need fat for energy and critical body functions (hormones, body temp, nutrient absorption). You can find fats in foods like: Oils, butter, nuts, meats, avocado, and fatty fish. 

                         Proteins- like carbs, protein provides 4 calories per gram. Your body uses protein to build and repair tissues, make enzymes, hormones and more! You can find protein in foods like: Eggs, poultry, fish tofu, and lentils.

             Now how to count them…

                         Figure out your calorie intake based on your own fitness/health goals. Here is an example of how to calculate macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein and 30% fat.


  • 4 calories per gram
  • 40% of 2,000 calories = 800 calories of carbs per day
  • Total grams of carbs allowed per day = 800/4 = 200 grams


  • 4 calories per gram
  • 30% of 2,000 calories = 600 calories of protein per day
  • Total grams of protein allowed per day = 600/4 = 150 grams


  • 9 calories per gram
  • 30% of 2,000 calories = 600 calories of protein per day
  • Total grams of fat allowed per day = 600/9 = 67 grams

In this scenario, your ideal daily intake would be 200 grams of carbs, 150 grams of protein and 67 grams of fat. Each day you need to choose which foods fit into your daily macros! Myfitnesspal App is great for tracking foods! 



You will never be happy if you dont do the work and be the change you invision in your head”

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