Whether you want to losex weight, build muscle, or improve your overall fitness, tracking your macros can help you achieve your dietary goals. For many people, tracking their macros feels overwhelming. If you are one of those people, you are not alone. Luckily, this guide will show you how to track macros in no time. You’ll learn what macros are, why they matter, and how to track them in a way that doesn’t feel like a second job.
We’ll even introduce you to a handy tool that can simplify the process: DietAI’s calorie counter. This innovative app uses artificial intelligence to help you track your calories and macros faster, so you can spend less time counting and more time enjoying your life.
Table of Contents
What is a Good Macro Diet for Beginners?
Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly. There are three main types of macros: carbohydrates, proteins, and fats. Each type plays a unique role in your body. For instance, carbs are your body’s primary energy source, while protein helps build and repair tissues. Fats support several bodily functions and are vital for good health. When you track macros, you focus on getting the right amount of each type of nutrient to support your health and fitness goals.
How to Track Macros in 5 Easy Steps
1. Choose a Calorie Counter like Diet AI
Tracking macronutrients takes time and effort. Numerous apps can help with the process. One standout option is DietAI. DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Figure Out Your Calorie Needs
To calculate your overall calorie needs, determine your resting and non-resting energy expenditures. Resting energy expenditure refers to the number of calories a person burns at rest, while non-resting energy expenditure indicates calories burned during activity and digestion. Adding resting and non-resting energy expenditure gives you the total number of calories burned daily, also known as total daily energy expenditure. You can use a simple online calculator or the Mifflin-St to determine your overall calorie needs.
Jeor Equation
Males: calories/day = 10 x weight (kilograms, or kg) + 6.25 x height (centimeters, or cm) – 5 x age (years) + 5.
Females: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161. Then, multiply your result by an activity factor — a number representing different activity levels.
Sedentary: x 1.2 (limited exercise).
Lightly active: x 1.375 (light exercise less than 3 days per week). Moderately active: x 1.55 (moderate exercise most days of the week).
Very Active: x 1.725 (strenuous exercise every day).
Extra Active: x 1.9 (strenuous exercise twice or more times daily). The result gives you your total daily energy expenditure.
Calories can be added or subtracted from your total spending to reach different goals. In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories.
3. Decide Your Ideal Macronutrient Breakdown
After determining how many calories to consume daily, the next step is to decide what macronutrient ratio works best for you. Typical macronutrient recommendations are:
Carbs
45% -65 % of total calories.
Fats:
20% -35 % of total calories.
Proteins
10% 35% of total calories. Keep in mind that these recommendations may not fit your specific needs. Your ratio can be fine-tuned to achieve particular objectives. For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein. Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need a higher carb intake. As you can see, macronutrient ratios can vary depending on dietary preferences, weight loss goals, and other factors.
4. Track Your Macros and Calorie Intake
Next, it’s time to start tracking your macros. “Tracking macros simply means logging the foods you eat on a website, app, or food journal. The most convenient way to track macros may be through a nutrition app like Diet AI. These apps are user-friendly and specifically designed to simplify tracking macros. In addition, a digital food scale may help you track your macros — though it isn’t necessary.
If you invest in one, weigh each food item you eat before logging it into your app of choice. Several apps feature a barcode scanner that automatically inputs a serving of scanned food into your macro log. You can also hand-write macros into a physical journal. The method depends on your individual preference. Remember that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.
5. Counting Example
Here’s an example of calculating macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein, and 30% fat.
Carbs
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 g.
Proteins
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 g.
Fats
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 g. In this scenario, your ideal daily intake would be 200 g of carbs, 150 g of protein, and 67 g of fat.
Related Reading
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• Best Macro Tracking App
• Best App to Track Macros
• Macro Diet Plan
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10 Best Macro Counting Apps
1. Diet AI: The Cutting-Edge Macro Tracker
Diet AI transforms calorie counting with its innovative approach. Just snap a picture of your food, and our powerful app instantly analyzes your meal from the photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, Diet AI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling.
2. MyMacros+: A Paid Macro Tracker with Lots of Features
MyMacros+ is the first paid-only macro-tracking app on our list. However, it’s a one-off payment of $2.99, so it’s hardly breaking the bank! This provides access to the 5 million food items database and a barcode and label scanner. The app is straightforward and includes an Apple Watch version, allowing you to track things on the move. You can add your recipes based on ingredient macros or include information available on labels. This makes it quick and easy to track your macros throughout the day. The Pro version costs $1.99 a month, which gives you access to deeper data analysis and diet summary. The Macro Coach option ($9.99 monthly) tracks your weekly targets for better progress analysis. MyMacros+ is perhaps not the best option for newbies, as it’s helpful to have some starting information. But if this is you, it’s a great way to level up your macro tracking.
Pros
Despite being paid-only, the app offers many good features at a low price.
Comprehensive options for tracking macros and diet goals
The Apple Watch app is a nice addition
Macros Inc. verified entries within the food database
Cons
Can be more time-consuming to learn
3. MyNetDiary: Your Digital Diet Assistant
With more than 18 million members worldwide and a high user rating (4.8 out of 5 on Apple's App Store and 4.7 out of 5 on Google Play), MyNetDiary labels itself as a digital diet "assistant" for weight loss. The app contains more than 1,470,000 verified foods in its database and claims to require fewer steps than other apps to log foods. After assessing weight, age, and height, the app provides users with a daily calorie budget and the choice of either a weekly weight-loss rate or a target date. Users can customize their dashboards to suit their needs, whichever option is selected.
One service offered is an easy-to-understand graph that breaks down macronutrient targets. (Macronutrient percentages, however, are available only on the paid version.) The app also provides users personalized tips and advice, such as checking in to see if hydration needs are met. You can opt for the free subscription service with ads and pop-ups or upgrade to the premium service, which offers an ad-free experience and access to recipes for multiple food regimens, including low-carb, vegan, Mediterranean, and high-protein diets.
Pros
Free version includes lots of features
Large database of foods
Cons
Need to upgrade to the paid version if you want to count macronutrients
4. MyFitnessPal: The Classic Macro Tracker
MyFitnessPal is a free app on Android and iOS, but it also has a website you can use. It has a library of 18 million foods, which is pretty impressive. As such, you won’t find it challenging to add in any meal you can think of! The app is easy to use and lets you set goals, add recipes, and monitor other essential factors. You can do all this in the free version, but the paid version costs $79.99 a year when paid in full. The Premium version offers extras such as barcode and meal scanning, custom tracking, and individual ingredient macros. While these aren’t necessary for every diet plan, they’re helpful extras if you’re happy to pay the money.
Pros
Super easy to use
The free version offers pretty much everything you need
The included database is huge
Cons
Extensive databases can often be inaccurate
5. Cronometer: Track Your Nutrients, Not Just Macros
Do you like setting goals and look forward to working towards them? Then, get this app to track macros. This is great if you want to set weekly goals and keep check of your caloric intake. It has the potential to be your next app to track macros. Cronometer is designed for people who are very serious about their nutrition and health-tracking game. This best free macro tracking app features various food databases with detailed nutrient tracking of calories, macros, vitamins, and minerals. One can set highly customizable goals and get detailed nutritional reports. It syncs with various health devices and apps to give you a 360-degree view of your well-being. These set features are compatible with all systems, making it the best app for tracking macros.
Pros
Detailed nutrient tracking, including vitamins and minerals
Highly customizable goals
Syncs with many fitness devices and apps
Comprehensive food database
Cons
Interface can be complex for new users
Some features are behind a paywall
6. LoseIt!: A Simple Weight Loss Macro Tracker
LoseIt! focuses on weight loss rather than other diet plan goals. As such, it tracks metrics like water consumption, exercise, and macro tracking. If you want an all-in-one location specifically for weight loss, it’s a great option. The base app is free, but a Premium version costs $39.99 a year. The free option provides macro tracking, goal-setting metrics, and an extensive food database. You also get a barcode scanner and food suggestions. The Premium version offers device and app syncing, food insights, workout plans, and personalized goals. It’s a reasonable price to pay for these features, especially if you’re new to weight loss and don’t know how to start. Of course, if you have some experience, you likely won’t need them.
Pros
The food database includes everyday restaurant items
The free option offers a good weight loss management platform
Provides a holistic approach to weight loss
Cons
Setting up and tracking all the metrics can be time-consuming
7. WW: The Best Macro Tracker for Community Support
WW (formerly Weight Watchers) has nearly 5 million members and is considered by many to be the gold standard of weight management. With science being a driving factor behind everything the company does, its approach to nutrition and health involves four pillars of wellness that can influence weight and overall health: food, activity, mindset, and sleep. WW's personalized points program assigns each individual a daily allotment of points (which takes weight, height, and age into account). It incorporates a survey to identify which zero-point foods can fit into your plan. (For example, most lean proteins, non-starchy vegetables, and fruits can be zero points if you identified these choices in the survey as foods you consume most often during the week.)
To help educate members on making healthier food choices, foods with added sugar and saturated fat are higher in points. In contrast, foods with higher protein, fiber, and unsaturated fat are lower. The app contains an easy-to-use barcode scanner; if a food isn't in its database, it can provide entries logged by other WW members. You can also create and build your recipes. While the app encourages consuming more fruits, vegetables, and plant-based foods instead of processed foods, just be aware that some users may find the point-based system limiting and tedious.
Pros
Strong community support
Scientific, holistic approach
Easy-to-use barcode scanner
Cons
Membership is pricey
A points-based system may be tedious for some
8. Lifesum: Simple Macro Tracker with Meal Prep Features
How amazing would it be if you could access great recipes with good calorie counts to help with daily meal prep? We are sure these features will make it the best app for tracking macros. You can enjoy an incredible inventory of food recipes for free. Lifesum is a simple and easy-to-use free app tracking macros for beginners and experienced fitness freaks. This is the best macro tracking app, and it helps you set personal goals for calories and macros, making it great for anyone, whether you're a nutrition expert or just starting your fitness journey. The app has a fantastic recipe database for those wanting meal plans and interesting healthy recipes to try out daily. Unlike some other apps, Lifesum also tracks your habits and analyzes the quality of your food, giving you detailed nutritional insights beyond just counting calories. This step makes it the best free app for tracking macros.
Pros
Easy to use for beginners and experts
Personalized calorie and macro goals
Great recipe database for meal plans
Tracks habits and food quality
Cons
Some advanced features may require payment
Free version has limited features
9. Fitbit: Sync with Your Fitness Tracker
A wearable fitness tracker will monitor your steps and workouts, but using one alongside Fitbit's app will help you take food tracking to the next level. You can input foods manually or with the app's barcode scanner, which provides a daily breakdown of your carb, protein, and fat intake to understand better how your food choices affect your overall health. The app also gives Fitbit wearers detailed data on their heart rate, sleep quality, and more. Upgrading to the premium subscription also gives you access to workouts from Fitbit’s expert trainers. You also don't have to own a Fitbit to use the app- it can track steps with your existing smartphone. We've found a more seamless experience with a Fitbit device.
Pros
Connects easily to any Fitbit tracker, but you don't need one to use the app.
The app can track sleep and heart rate, too
Cons
Requires buying one of Fitbit's wearable fitness trackers for the best experience
10. Caliber: The Comprehensive Macro Tracker
Are you tired of switching between apps? Having crowded phone space with one app to track macros, another to count steps, and an additional one to suggest exercises. Caliber is your true calling because this is not just the best app for macro counting but also addresses all aspects of healthcare. It maintains your physical health and calorie intake. This deadly combination makes it the best macro tracking app if you are trying to lose weight or build more muscle mass. Caliber is a wellness and free macro tracking app that covers all dimensions of health, including exercise and healthy eating.
It also focuses on providing personalized coaching and training lessons and some helpful lifestyle change advice for quick growth. This best app for tracking macros offers various plans to fit different budgets, making it accessible to many people. If you want to spend money, go for Caliber Premium, which costs $200 monthly for a well-rounded fitness plan. We promise your money will not go to waste. You get a personal health coach who creates a customized nutrition and workout plan. The coach helps keep you motivated with regular check-ins and personalized advice, making it an irresistible choice for apps to track macros and regular exercise.
Pros
Comprehensive approach to wellness
Personalized nutrition and workout plans
Regular check-ins with a personal coach
Various plans to fit different budgets
Cons
Premium plan is expensive
Must pay upfront for three months
Requires commitment and regular participation
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17 Tips for a Perfect Macro Diet
1. Stock Up on Single-Source Macros
Single-source macros refer to foods that have a single macronutrient profile. Protein, carbs, and fats. For example, chicken breast is mostly protein, butter is mostly fat, and broccoli is primarily carbs. You get the idea. When tracking macros, having a list of single-source foods to choose from can be helpful when you have a specific macro you need to fill. This will help keep things simple, especially if you’re a beginner or trying to overcome a weight-loss plateau.
2. Don’t Grocery Shop Hungry
This is the oldest trick in the book for a reason! A meal or snack before hitting the store can be a game-changer when sticking to your grocery list. Here are some of our favorite grocery lists that might inspire you.
3. Set Up Your Environment for Success
Willpower is finite and takes focus. Imagine what we could accomplish if our energy weren’t wasted fighting temptations multiple times daily. Here are a few ways to set your environment up for success: Do a kitchen overhaul, including completely removing trigger foods or keeping them off the counters and away from the front of the fridge. The more work it takes to access tempting foods, the less likely you will have them. Shop for success. Head to the store with a plan, shop the exterior, and have a meal beforehand so you aren’t shopping hungry. Practice mindful eating by eating slowly, removing distractions, and savoring the experience with your food. Looking for more ways to make your environments work for you? Check out the WAG 7-Day Environmental Overhaul!
4. Use Sticky Notes as You Cook
Using your phone while you cook can be a pain, so write the ingredients and weights on a sticky note, and you can input them all in MyFitnessPal later!
5. Take Advantage of the Tare/Zero Button
Hit it to subtract the weight of your bowl after adding ingredients so you don’t have to use separate bowls (or unnecessary math!). Here’s a video demonstrating how to use it if you never have.
6. Divide Your Macros Throughout the Day
If the food you plan to eat each day feels overwhelming, divide it evenly through your meals. For example, if you plan to eat four times daily and your protein goal is 130 grams, you can aim for 30–33 grams of protein per meal. You can do the same by dividing carbs and fats; by doing this, you’ll have a general framework to plan your daily meals.
7. Use Masking Tape
Keep track of serving sizes by adding masking tape to your containers. For example, if you cooked a casserole and know that one serving is 150 grams, then write it on the tape and stick it on the container! It can also be super helpful for cooked meat or veggies. For example, if I cook 12 ounces of raw chicken breast and the after-cooked weight is 10 ounces, then 12/10 = 1.2, so when I enter the raw chicken into MyFitnessPal as 4 ounces of raw chicken, I divide that by 1.2 and get 3.3, so I know that 3.3 ounces is the amount of cooked meat I should weigh out. Adding the multiplier to the container can also be helpful for starchy veggies or grains like rice, quinoa, or oatmeal.
8. Fill Yourself Up
If you’re struggling with hunger, try eating fewer, larger meals instead of smaller, more frequent ones to achieve a genuine sense of fullness.
9. Get to Know Your Go-To To-Go Foods
Find a few “go-to” meals closest to the three places you spend the most time (your “food radius”—often work, school, gym, and/or home), so you’re never without a backup plan when you need to grab something in a pinch. You can look at menus ahead of time for different types of restaurants. For example, if you are heading to a Mexican restauran, you could opt for tacos or fajitas and estimate each ingredient, rather than trying to find nutrition facts that fit your entire meal. You only need to pick from two or three options each time you go instead of feeling overwhelmed by the whole menu! You could also take your favorite meals and weigh the ingredients at home. That way, the next time you eat that particular meal, you have a more accurate estimate of the macros ready to go in your tracking app.
10. Save Your Meals to Your Tracking App
Plan one day that fits your macros, then recreate those meals by copying and pasting them to the next day rather than having to reenter them or guess what portions work best.
11. Have One Meal Each Day That You Can Easily Manipulate
Deli turkey wraps, chicken soft tacos, salads, etc. Add more meat for protein, avocado/mayo/guac for more fat, veggies/shells, or a side for more carbs.
12. Get Your Hotel Set Up Before Checking In
When traveling, call ahead to hotels and request a mini-fridge and a microwave for more variety for snacks or meals. You’ll also be surprised at what you can make with the coffee pot and the ironing board in your hotel room.
13. Become a Pro at Estimating
Practice guessing what your food weighs before putting it on the scale to build confidence in estimating. Estimating is just like any other skill; it takes time and practice.
14. Double-check nutrition Labels
When scanning entries into MyFitnessPal, ensure the entry matches the nutrition listed on the package and verify the serving size. Packaging can change, and serving sizes can be sneaky!
15. Customize Your Tracking App
Make sure your food diary reflects the way YOU eat. Change the number of meals your food diary has and the meal labels to reflect your day of eating.
16. Don’t Drink Your Calories
If hunger is an issue, I try not to drink my macros (ex.: protein shakes, coconut water, kombucha, juice, etc.). Volume (and chewing and swallowing your food) will almost always be more satisfying. Some of our favorite high-volume foods (that also come with fiber!) are spinach, leafy greens, cucumber, radishes, broccoli, cauliflower, asparagus, mushrooms, peppers, zucchini, spaghetti squash, and celery.
17. Stay Hydrated
Drink lots of water as you eat and throughout the day. Water is an essential ingredient to ensuring our bodies continue to function correctly. It incredibly impacts our performance, mood, energy, and progress. We must pay attention to our intake and remain adequately hydrated throughout the day to allow us to perform at our peak. Aim for 1 oz per pound of body weight and track your fluid intake—most people overestimate this, and a tracking app can be a helpful way to make sure you are drinking enough. Some of our go-tos are Plant Nanny, Water Logged, and My Water Balance.
What Is DietAI?
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
Download DietAI Today for 80% Off!
Macros, or macronutrients, are nutrients the body needs in large amounts to provide energy for daily function and physical activity. There are three main types of macros: carbohydrates, proteins, and fats. Each macro plays a unique role in health and wellness. For example, carbs are the body’s primary source of energy. Protein helps build and repair tissues; fat supports hormone production and nutrient absorption. Tracking macros can help you lose weight, gain muscle, and achieve other health goals. Notably, keeping tabs on macros can help you maintain a balanced diet so you don’t end up overeating one nutrient while neglecting another. This can help you avoid potential deficiencies and support long-term health.
How to Track Macros
First, start tracking macros and determine how many grams of each macronutrient to aim for daily. From there, you can create a meal plan to help you reach your macro goals. Finally, track your meals to ensure you're sticking to your targets. As you eat, adjust your macro targets and meal plan to better suit your preferences and goals.
Why Use an App to Track Macros?
Tracking macros the old-fashioned way can be tedious and time-consuming. Using an app can make the process easier and more efficient. Instead of manually logging every meal, an app can help you quickly and accurately track macros so you can focus on your diet rather than the nitty-gritty of logging foods. With DietAI, for example, you can take a photo of your food and automatically get macro information for your meal. The app can even analyze mixed dishes to give you a complete picture of your macros.
Using an app to track macros can also provide more accurate information. Most apps have large databases of foods, so you can find the exact match for what you just ate. Many also allow users to create custom entries for homemade dishes and scan barcodes for packaged foods. As you log your meals, the app tracks your progress and can make nutritional recommendations to help you reach your goals.
How DietAI Makes Tracking Macros Easy
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo.
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