Tracking your macros can feel overwhelming. First, you've got to figure out your personal macro goals, and then you’ve got to track those macros! There’s no doubt a solid understanding of low carb macros will set you up for success. So, how to track macros?
Tracking macros is all about counting calories faster to reach your goals without feeling deprived. This guide will help you learn how to track low-carb macros like a pro so you can count calories quickly and reach your goals with the help of artificial intelligence. DietAI's AI calorie counter solution can help you achieve your macro goals and reach your weight loss targets faster. Instead of struggling to count low-carb macros for weeks, this tool takes the guesswork out of counting calories.
Table of Contents
Benefits of Macro Counting
You’ll Learn a Lot About Nutrition by Tracking Macros
Tracking macronutrients 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 Your Maintenance Level Calories and Macronutrients
By tracking your protein, carbohydrate, and fat intake, you will also track your calories by default. Protein has 4 calories per gram, carbohydrates 4 per gram, and fat 9 calories per gram. Monitoring over time gives you an excellent idea of what level you tend 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.
You’ll Be Able to Gain Muscle More Efficiently
I can’t tell you how many times when people are in a gaining phase they 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.
You’ll Be Able to Lose Fat More Efficiently
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 Will Have a Ton of Data Over Time That is Easy to Access
Due to the popularity of smartphones, there are many significant macronutrient and data trackers. 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 computer 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.
You Will Be Able to Get Creative with Meals and Make Nutrition 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 or incorporate easy travel options like Quest Bars. These bars are packed with high-quality protein and fiber and taste great, but they will still fit almost anyone’s macronutrient goals.
It Eliminates 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 track your 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 because you are 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.
Related Reading
• Apple Diet
• Macros for Muscle Gain
• Best Macro Tracking App
• Best App to Track Macros
• Macro Diet Plan
• Macro Ratio for Weight Loss
The Best Macro Foods for Marco Counting
Protein: The King of Macro Counting
Protein is essential for building muscle and keeping you healthy. It’s especially important for those cutting calories or losing weight, as it helps preserve muscle mass and keep metabolism humming. When it comes to protein, not all foods are created equal. Some sources, like lean meats, poultry, and fish, contain minimal fats that can impact macro counting and are easy to measure. Others, like legumes and dairy, add fiber and other nutrients. Here’s a closer look at the best protein sources for macro counting.
Lean Meats and Poultry
Chicken breasts are a staple of any macro counter. A 4-ounce portion contains roughly 25 grams of protein with minimal fat. As an alternative, turkey offers similar nutrients per portion with a slightly different flavor. You can also use either ground turkey or chicken breasts for easier meal prep. Lean beef cuts like sirloin or flank steak are also excellent alternatives. These meats typically provide 7 grams of protein per ounce.
Plant-Based Proteins and Legumes
A cup of tofu contains 20 grams of protein and healthy fats. Black beans are also fiber-rich and contain 15 grams of protein per cup. Lentils aren’t too far off in terms of numbers, but they’re better because they’re easier to prepare than other beans, making them a convenient option. Finally, tempeh and chickpeas simplify tracking by delivering steady protein content per serving.
Dairy and Eggs
Greek yogurt transformed protein tracking with its thick, creamy texture. A single cup typically contains 20 grams of protein. Skyr yogurt contains nearly as much sugar but has more carbohydrates. Cottage cheese trumps both in terms of protein content per serving and has a much lower carbohydrate content. For a more accessible and visible protein source, nothing beats eggs. A large egg contains about 6 grams of protein, mainly from the egg whites. You can avoid eating the yolk to prevent the added (but admittedly healthy) fat.
Protein Powders for Quick Meals
Nothing is more straightforward than making a protein powder drink with whey protein. Plant-based protein powders work just as well as their non-vegan counterparts, whether you're vegan or vegetarian. Both mix easily into smoothies and oatmeal for a more consistent source of protein.
Best Carbohydrate Foods for Macro Counting
Whole Grains and Fiber-Rich Options
Rice, oatmeal, and quinoa are excellent bases for macro counting. Quinoa, in particular, is the best among the three for its high complex carbohydrate and protein content. You can also eat sweet potatoes as an alternative.
Low-Glycemic Fruits and Vegetables
Have you ever heard the phrase “eating the rainbow?” Make macro counting easy by eating low-glycemic fruits and vegetables like apples, berries, broccoli, spinach, peaches, and bananas. These all make flexible and nutrient-filled snacks and meal fillers.
Simple Carbs for Quick Energy
We’ve already mentioned bananas, but they warrant a special mention. Bananas can provide reliable fuel, containing about 27 grams of carbs per fruit. They’re best eaten before and after workouts.
Healthy Fats for Easy Macro Counting
Nuts and Seeds
Almonds, walnuts, and chia seeds are concentrated fat sources. One ounce of almonds, or approximately 23 pieces, delivers about 14 grams of fat.
Oils and Avocado
A medium avocado contains roughly 21 grams of healthy fats. Their creamy texture makes them satisfying to enjoy alone as a snack while keeping macro counting simple. Most grocery stores sort avocados by size, which helps with portion control. Meanwhile, pure olive oil, which contains 14 grams of fat per tablespoon, makes fat tracking crystal clear.
Fatty Fish and Omega-3 Sources
Single-serve cans of tuna, mackerel, and sardines have built-in portion control, allowing for quick meals with precise portions. However, wild and farmed salmons are generally the best sources of omega-3 fatty acids. A 4-ounce serving will typically contain about 9-15 grams of fat.
How to Count Macros Efficiently
1. Use Diet AI: The Future of Macro Tracking
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. Determine Calorie Needs
First, calculate your resting energy expenditure (REE) and non-resting energy expenditure (NREE) to determine your calorie needs. REE indicates how many calories a person burns at rest. NREE indicates how many calories a person burns during activity and digestion. Adding REE and NREE gives you the total number of calories burned daily, also known as total daily energy expenditure (TDEE). 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 that represents different levels of activity:
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 (challenging exercise every day).
Extra active: x 1.9 (strenuous exercise two or more times daily).
The result gives you your TDEE. Calories can be added or subtracted from your total expenditure 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 your foods on a website, app, or food journal. The most convenient way to track macros may be through a nutrition app like MyFitnessPal, Lose It!, or My Macros +. 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 g. 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 g. 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.
5 Delicious Macro-Friendly Recipes
1. Chicken Taco Casserole: Flavorful, Easy, and Packed with Protein
Macro-friendly recipes don't have to be complicated. This casserole combines lean ground chicken with a can of beans, diced tomatoes and green chiles, and frozen corn with chopped tortillas and Mexican cheese to make a simple one-pan meal with protein.
Calories: 340
Protein: 30g
Carbs: 26g
Fat: 12g
2. Teriyaki Rotisserie Chicken Bowl: A Quick and Delicious Meal
How about a 20-minute recipe? My friend Josh has an excellent blog centered around macro-friendly meals and meal prep called The Meal Prep Manual. Be sure to check out more of his recipes and YouTube videos.
Calories: 555
Protein: 38g
Carbs: 63g
Fat: 17g
3. Cheesy Chicken Broccoli and Rice Casserole: Comfort Food Done Right
If you love cheesy chicken and rice casserole, this recipe will be right up your alley. Everything comes together in one pan in 30-40 minutes.
Calories: 405
Protein: 31g
Carbs: 38g
Fat: 14g
4. Tex-Mex White Bean Soup: Creamy Chicken Soup Without the Guilt
Is it possible to make extra creamy chicken soup without any cream? This recipe is a definitive yes. This Tex-Mex soup is packed with flavor and surprisingly low fat between the white beans and chopped corn tortillas. It doesn't make sense that a soup this creamy has just three grams of fat per serving.
Calories: 255
Protein: 23g
Carbs: 34g
Fat: 3g
5. Baked Chicken Al Pastor: A Lean Spin on a Classic Recipe
Boneless skinless chicken thighs are seasoned, skewered, and roasted in the oven with pineapple for a leaner spin on classic pork al pastor. Perfect for tacos and all your favorite macro-friendly Mexican dishes.
Calories: 150
Protein: 17g
Carbs: 7g
Fat: 6g
Related Reading
• Low Carb Macros
• Macro Ratio for Muscle Gain
• Best Macros for Fat Loss
• 40 30 30 Diet
• Macro Split for Cutting
• Macro Ratios
Download DietAI Today for 80% Off!
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!
Related Reading
• MyFitnessPal Alternatives
• Macros for Dummies
• Macro Diet for Beginners
• Lean Bulk Diet Plan
• How to Track My Macros
• Top Calorie Counting Apps
