Tracking macros can feel like an uphill battle. You might start strong but soon lose the motivation to stick with it when you're faced with figuring out how to track macros. A macro diet plan can help you achieve weight loss, muscle gain, or improved athletic performance goals.
But counting calories and figuring out the macro breakdown of every food you eat can be exhausting. Fortunately, this guide offers valuable tips to help you track macros more efficiently and get you back on the path to success.
One way to make tracking macros easier is with DietAI's macro calculator. This valuable tool can help you count calories faster with AI so you can focus on reaching your goals.
Table of Content
Benefits of a Macro Diet
Your Nutrition IQ Will Soar
Tracking macros will teach you a ton about nutrition. This may seem silly, but it’s true. I’ve taken the highest degree you can get in nutrition, a PhD in nutritional sciences, yet the most I ever learned about nutrition was by tracking macronutrients. I started doing it back in 2001, and it was way more complicated back then, as I had to use a book of food counts, but I learned so much about what was in foods and which foods could be used to meet my daily macronutrient goals.
You’ll Know Exactly How Many Calories You Need To Maintain Your Weight
When you track your protein, carb, and fat intake, you’re also tracking your calories. This is because protein has four calories per gram, carbs have four calories per gram, and fat has nine calories per gram. So, over time, you’ll get a good idea of what calories you need to maintain your body weight. This will be very helpful when adjusting during a gaining or fat-loss phase or when planning your next one.
Tracking Macros Will Help You Pack on Muscle
I can’t tell you how often people are in a gaining phase, say, “I don’t know why I’m not getting bigger; I’m eating a ton!” But when I calculate their intake, they eat 2300 calories. They would express shock and swear they thought they were taking over 3000! By tracking your macronutrient intake, you will KNOW what level of calories and macros you gain.
So, if you are eating 2300 kcals, for example, 200g protein, 240g carbs, and 60g fat (remember protein = 4 calories per gram, carbs = 4 calories per gram, fats = 9 calories per gram) and not gaining, then perhaps you should bump it up to 2600 or 2700 calories. You can bump up your macros to accommodate this. The point is you will KNOW, and it will not be a bunch of guesswork.
Tracking Macros Will Help You Get Lean
For the same reason that tracking helps with gaining fat, it will help with losing fat. If you are not losing body fat and eating 2000 calories, then you will know, and you can reduce your macronutrient intake accordingly to jump-start your fat loss.
You’ll Have An Incredible Amount Of Data At Your Fingertips
Due to smartphones' popularity, many significant macronutrient and data trackers exist. Myfitnesspal is extremely popular; you can sync it with your phone and desktop/laptop. My Macros+ is probably the best one for iPhone, and they will also have one for computers in the future.
What is so great about this? You will have an entire history of your intake going back years, and you can see what you were eating, when you were eating it, and how your body was responding. By learning from your past, you can better program for your future.
Tracking Macros Makes Dieting More Fun
By tracking your macronutrients, you can create fun meals to fill out your daily intake instead of eating the same old foods. Anything that fits your ratios is fair game. This will increase adherence, as it will be more fun for you. Get creative with your shakes and try baking with protein powder (the Quest ones are great for both purposes, and I like that they tell you exactly how much whey and casein you’re getting).
You no longer have to pack four meals whenever you leave your house. Instead, you can grab food on the go or incorporate easy travel options like Quest Bars, which are packed with high-quality protein and fiber and taste great. However, you will still fit almost anyone’s macronutrient goals.
It Gets Rid Of The ‘Cheat’ Mentality
Ever have a day where you can’t eat your everyday foods and it turns into an all you can eat buffet and you wake up many pounds heavier, pissed off that you just sabotaged several weeks of hard work? Why did it happen? Because you weren’t flexible with your nutrition, you had no idea how to incorporate other foods. But if you are tracking my macronutrient intake, you don’t have to fall victim to the ‘cheating’ mentality.
There are no cheats; just hit your daily macronutrient intake. If your friends are going out for pizza, there’s no reason you can’t join them on occasion. Instead of eating two large pizzas on your own because I am ‘cheating, just fit a couple of slices into your daily macronutrient intake. Is it something you want to do for every meal? Of course not (plus it’s impossible unless you are eating over 5000 calories per day). However, having a modest amount of these foods and staying on target and consistent with your goals is much better than completely falling off the wagon.
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10 Tips for a Good Macro Diet Plan
1. Use an App to Track Your Macros
One of the easiest ways to keep track of your macro intake is to use a smartphone app like 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. Invest in a Digital Scale
A digital kitchen scale will help you track your macro intake more accurately. You'll want to weigh your food (especially when you are first starting) to ensure you are eating the right food to reach your targets. As you get more comfortable with the program, you'll better estimate portion sizes without the scale.
3. Plan Your Meals Ahead of Time
Most people on the macro diet use meal prep strategies to reach their nutrient goals. It's convenient and budget-friendly, too! Take one day per week and prepare several days' worth of macro-balanced meals to keep in the refrigerator or freezer. Then you've got meals ready to go when you're hungry.
4. Build Meals Around Your Primary Target
Your goals may determine which macronutrient is most essential for you. For instance, if you're a runner, you want to consume nutrient-rich carbs to fuel your workouts. To ensure you get enough, build your meal around the primary target first and then add extras to your meal to get enough of the other two macronutrients.
5. Take Time Off Now and Then
You don't have to track your macros daily for the rest of eternity to succeed on this plan. You should take time off now and then to give yourself a break from counting nutrients. Taking breaks helps to make the program more sustainable.
6. Don’t Obsess Over Perfection
Your macros may not add up ideally every day. That's okay! Do your best to reach your targets, but don't worry if your grams are off. Nutrition labels can be off by as much as 20 percent, so a margin of error is already built into the system.
7. Learn to Read Labels
A product might advertise on the front of the package that it is low in fat or high in protein, but the truth is found on the Nutrition Facts label (usually on the back or side of a product). This label is your most reliable source of information regarding the amount of each macronutrient contained in one serving.
8. Get Personal Numbers
Make sure your numbers are personalized for your specific goals and your lifestyle. Don't use numbers that you see online or on social media. Those macro targets may be calculated for someone whose calorie intake and macro targets are very different.
9. Be Realistic
The macro diet is wildly popular on social media. But sometimes, influencers post images that are simply not realistic. If you see images of your favorite celebrity or social media influencer that look aspirational, remember that several factors other than diet may have gone into that picture (such as lighting, Photoshop, supplements, or extreme training protocols).
10. Enjoy Your Food
Continue to eat the foods that you enjoy. You may have to tweak portion sizes or meal frequency to meet your targets and goals, but you need to enjoy eating if you want this lifestyle to be sustainable.
8 Best Fitness Tools for a Macro Diet Plan
1. DietAI: The Future of Calorie Counting
DietAI transforms calorie counting with its AI-driven approach. To track your food intake, snap a picture of your meal, and DietAI instantly analyzes the image, delivering accurate calorie and macro information without manual logging.
The app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you want 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.
2. MyMacros+: No-Nonsense Macro Tracking
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, making it quick and easy to track your macros throughout the day.
The Pro version costs $1.99 monthly and gives you access to deeper data analysis and a 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
It can be more time-consuming to learn.
3. MacroFactor: The Smart Macro Tracker
MacroFactor is a standout app in the macro tracking space, offering an incredibly intuitive and user-friendly experience. As a nutritionist, I’ve been thrilled to see how this app goes beyond basic macro tracking to provide actionable insights that help users achieve their goals efficiently and sustainably.
What makes MacroFactor unique is its science-backed algorithms that adapt to your progress. Unlike traditional macro apps, MacroFactor doesn’t just ask you to adjust your macros manually; it uses your input (like body weight changes and calorie intake) to update your targets dynamically. This makes it an excellent choice for anyone looking for a more innovative, data-driven way to track macros.
Pros
Automatically adjusts macros based on your actual results.
Focuses on long-term sustainability, not crash dieting.
It has an excellent user interface with a clean, modern design.
Integrates with fitness trackers for accurate calorie burn estimates.
Cons
It's free for only 7 days.
4. Macro Sync: The Free Macro Tracker
Macro Sync is a free macro tracking app designed by Macros Inc. experts and nutrition coaching leaders. Unlike many competitors, which charge for premium features, everything in Macro Sync is free, including tools that other apps lock behind a paywall.
With Macro Sync, you gain access to verified food entries, a barcode scanner for easy tracking, and the ability to set custom goals. It’s a simple, user-friendly app that helps you track your macros, create personalized goals, and measure your progress. The app is updated regularly based on user feedback, ensuring it remains responsive to the community’s needs.
While it’s still growing and the database isn’t massive, Macro Sync’s development is fast-paced, with more entries regularly added. Macro Sync offers a fantastic solution backed by a trusted name in the industry for anyone looking to level up their nutrition tracking without hidden fees.
Pros
Completely free with premium-level features.
Easy to use and customizable.
Integrated barcode scanner for quick tracking.
Verified entries by Macro Sync for accuracy.
Community support and constant updates.
Net carb tracking options for low-carb diets.
Cons
The database is still expanding, and more entries are being added frequently.
5. MyNetDiary: The Digital Diet Assistant
With more than 18 million members worldwide and a high user rating, 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.
Regardless of the choice, users can customize their dashboards to suit their needs. 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
The free version includes lots of features.
Extensive database of foods.
Cons
You need to upgrade to the paid version to count macronutrients.
6. 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 your 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 everything you need.
The included database is enormous.
Cons
Extensive databases can often be inaccurate.
7. Cronometer: The Goal-Oriented Macro Tracker
Do you like setting goals and working towards them? Then, get this app to track macros. It's great if you want to set weekly goals and keep track of your caloric intake. Cronometer is designed for people who are very serious about their nutrition and health-tracking game.
The best free macro tracking app features various food databases and detailed nutrient tracking, including calories, macros, vitamins, and minerals. Users can set highly customizable goals and get detailed nutritional reports. The app syncs with various health devices and apps to give users a 360-degree view of their well-being.
Pros
Detailed nutrient tracking, including vitamins and minerals.
Highly customizable goals.
Syncs with many fitness devices and apps.
Comprehensive food database.
Cons
The interface can be complex for new users.
Some features are behind a paywall.
8. Food & Macro Tracker By Fittur: The Next-Generation Macro Tracker
Food & Macro Tracker by Fittur is a next-generation app that takes you far away from the outdated “spreadsheet” style of tracking macros. This intuitive tracker updates your macro targets in real time as your body composition changes. Based on personalized data, you can make good food and exercise decisions. You watch food get subtracted from your macro targets as you eat. The app even adjusts for serving size.
This user-friendly app has simple displays, finger-swipe controls, and automatic calculations. You can also plan your day's worth of meals in minutes. With this app, you're not just tracking macros. There are custom trackers for special health considerations. I love that Fittur lets you keep an accurate whole-health picture by providing a recipe macro calculator, water tracker, and intermittent fasting timer.
You'll also get macro customization, a macro statistics tracker, weight charts, and more. This app even has unique settings for tracking pregnancy and breastfeeding macros. In addition, it builds in diabetes-management tools. If you share your fitness journey with others, you can encourage them to download the same food-sharing app with friends and family.
Pros
Streamlined and intuitive interface and features.
Lets you track macros for different stages of life, personal goals, and special health considerations.
You can share food with friends and family.
Has 100% five-star reviews in the Apple App Store.
Cons
It is more complicated to use if you're basing your diet goals on BMI because it uses a proprietary system that considers personal stats.
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How to Calculate Macros for Muscle Gain
Track Your Macros with Diet AI, the Next Generation of Nutrition Apps
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
Calculate Macros for Muscle Gain Manually
To calculate your macros, determine your Basal Metabolic Rate (BMR). This is the number of calories your body needs to maintain essential functions like digestion and breathing. It’s based on age, sex, weight, and height. You can estimate your BMR using the Mifflin-St. Jeor equation:
45 For males: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years)
+ 5 For females: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Once you’ve calculated your BMR, multiply it by a factor corresponding to your activity level.
1.2: Sedentary or very light exercise
1.3: Light exercise (i.e., walking, stretching, yoga; 1-3 days a week)
1.5-1.6: Moderately active (i.e., exercising 3-5 days a week)
1.9-2.1: Very active (i.e., intense exercise or physical activity most days)
This gives you your Total Daily Energy Expenditure (TDEE), the total number of calories you burn daily based on your activity level. Now that you know how many calories you need, you can divide those calories into your macronutrient targets. A higher protein intake is key for muscle gain. Sufficient carbohydrates and fats are also necessary to fuel workouts and support recovery.
For example, the ideal macronutrient breakdown for muscle gain for a person following a 2,000-calorie-per-day diet may look like this:
Carbohydrates: 900-1,000 calories (45-50%)
Protein: 600-700 calories (30-35%)
Fat: 400-500 calories (20-25%)
Monitor your progress and adjust your macronutrient ratios and calorie intake as needed.
Download DietAI Today for 80% Off!
No doubt, tracking macros can help you reach your health goals. And while you can track macros the old-fashioned way—with a pencil, paper, and a calculator—or with a nutrition app, DietAI makes it easier. Our AI-powered app does the tedious work for you so you can focus on your health and enjoy your meals.
With DietAI, you can take a picture of your food and get instant results on calories, macros, and more. Not only does this method beat manual logging, but it’s also more accurate.
Related Reading
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