A Simple Guide to Macronutrients Infographic with 3-circle venn diagram of Carbs, Proteins and Fats

How to Count Macros and Reach Your Diet Goals

Food gives you the energy you need to make it through your day. But not if it’s all sugar and fats. It’s important to give your body a healthy balance of all the nutrients it needs. 

Whether you’re trying to lose weight or build muscle, counting your macronutrients (macros) can help you reach your diet goals.   

What are macros?   

A Simple Guide to Macronutrients Infographic with three overlapping circles. Carbohydrates has grains and fruits, and overlaps with Proteins which has beans and legumes in the overlap. The Protein circle shows meats and seafood, and overlaps with Fats where the overlap shows dairy. The Fats circle has oils, avocado and nuts.

Macros are responsible for the calorie count in your food. They are the fats, proteins, and carbohydrates that make up a food’s composition, and they help you create essential energy. 

According to Healthline, as well as many other nutritionists, macro coaches, and IIFYM sites advocate for an ideal macro breakdown that looks something like this:  

  • Carbs: 40–65% of total calories of healthy carbs with lots of fiber (whole grains, leafy greens, potatoes, legumes and fruit)  
  • Fats: 20–35% of total calories of healthy fats (olive oil, avocado, nuts, and seeds)
  • Proteins: 10–35% of total calories of healthy, lean proteins (chicken, turkey, grass-fed beef, salmon, eggs, beans and chickpeas)      

You can find macros listed on the nutrition facts panel of most foods. If there isn’t a nutrition panel available, you can also use calorie counting apps and calculators to do the math. 

How to count macros 

Counting macros allows you to focus on food quality over calorie counting, however, your macros equal your calories so no need to count both. 

Carbs and protein take up the largest portion of macros and provide about 4 calories per gram, while fats have the most at 9 calories per gram.   

Finding the right macros    

When you’re trying to calculate your macronutrients, you need to start by finding your max calorie needs and aligning them with your diet goals. Your macros will vary depending on your size and diet goals. 

Use tools like IIFYM (If It Fits Your Macros) Macro Calculator and MyFitnessPal to help you find the right macros for you. 

Weighing macros

A meal prep station is shown from above. A bowl of beans is being measured into the Truweigh Crimson weighing bowl on the scale, and four meal prep containers are set up and already filled with protein and vegetables.

Weighing every piece of food before you eat is important to ensure that you are counting your macros correctly so you can reach your diet goals.  

The Truweigh Crimson Digital scale is the perfect tool for weighing portions of food -- carbs, fats and proteins -- so you can accurately count your macros. Comes with a collapsible silicone bowl (also dishwasher safe) for easy weighing, and it’s also great for storing a pre-weighed healthy snack so you don't get off track from your goals.     

Featuring a large LCD screen with white back-light and clearly labeled buttons, the Crimson scale is both easy-to-use and easy-to-read. The scale reaches a max capacity of 200g (7 oz) and is perfect to use for counting macros and meal prepping! You’ll likely stick with grams, but the scale also easily converts between g, oz, ozt, dwt, ct, and gn, so you can measure anything!

Reach your diet goals and get all the nutrients and energy you need by counting your macros with Truweigh. Quality you can measure.