Many people who want to lose weight focus solely on reducing their calorie intake. While that approach can yield results, it can also lead to muscle loss and nutritional deficiencies. Instead of simply cutting calories, you can achieve better weight loss results by tracking your macro ratios to lose weight faster and keep it off for good.
This approach helps you preserve muscle and get the proper nutrients your body needs. If you're interested in learning how to track macros for weight loss, this guide will provide valuable insights to help you reach your goals. Plus, we'll show you how DietAI's macro calculator can help you count calories faster with artificial intelligence to relieve the stress of crunching the numbers.
Table of Contents
What is the Ideal Macro Ratio for Weight Loss
The ideal macronutrient ratio for weight loss may vary depending on age, health condition, and overall goals. The Dietary Guidelines for Americans 2020–2025 suggest the following daily macronutrient ratios:
Protein: 10–30% for people ages 4 to 18 years; 10–35% for people older than age 18 years
Fats: 20–35% for people ages 4 years and older
Carbohydrates: 45–65% for everyone.
Despite these macronutrient ratios, many diets claim to be more beneficial for weight loss. These may focus on adding or eliminating certain macronutrients, such as high protein, low carb, and low fat diets.
What Does the Research Say About Macro Ratios for Weight Loss?
Research shows there are several different effective diets for weight loss, and they all work through the process of creating a calorie deficit. Several studies support different macro ratios for weight loss, with some evidence showing that higher protein diets may help with satiety and maintaining muscle mass. However, no matter what your macro ratios are, the most crucial factor for weight loss is creating a calorie deficit. Research suggests you can lose weight healthily and sustainably regardless of your macronutrient ratio.
For example, A 2020 review found that several macronutrient ratios promoted weight loss and dietary habits like meal timing and eating larger meals for breakfast. A 2020 review of 121 studies compared the effects of 14 popular diets on weight loss and cardiovascular risk factors. The authors found differences in weight loss and blood marker levels across the different diets. However, weight loss reductions occurred in all 14 diets, regardless of the macronutrient ratios.
A 2018 study divided 600 overweight people into those who ate a low-fat or low-carb diet. After 2 months, both groups' participants added fats or carbs to their diets. After 1 year, the low-fat diet group lost 11.7 pounds (lbs) (5.3 kg), while the low-carb group lost 13.2 lbs (6 kg)—a mere difference of 1.5 lbs (0.7 kg). While your diet's macronutrient composition may not directly influence weight loss, it can affect your ability to adhere to a reduced-calorie diet. Individualize your macronutrient ratio based on your preferences and health to increase your chances of success on a reduced-calorie diet.
Importance of Counting Macros for Weight Loss
Weight loss occurs when you burn more calories than you ingest. Counting macros gives insight into what those calories mean and how they impact your body. Not all calories have the same effect on the body—macro tracking helps you understand the difference. For example, your calorie goal is 2,000 calories a day. One gram of protein has 4 calories. If you eat 125 grams of protein, you’re consuming 500 calories from protein and have 1,500 calories left to split between fat and carbohydrates.
“I like that people can focus more on the composition of their food, so they’re going to pay more attention to how they’re fueling their body and how their body reacts, which is really beneficial,” says Claire Brailer, a Registered Dietitian in Montana. “It also might help people meet their fitness goals because they will be having greater satiety when they’re focusing on getting enough protein and paying more attention to what kind of carbohydrates they are consuming rather than just calories alone.”
Is Macro Counting Too Much Work?
Sounds complicated. The truth is that whether you think it’s worth it is up to you. Macro counting isn’t a one-size-fits-all plan. It’s often called flexible dieting because you eat real foods without completely depriving your body. People who count their macros might throw around the acronym “IIFYM,” or “If It Fits Your Macros,” which means you can eat it as long as it fits into your macros. Should you cheat the system by eating cookies and nothing else? No. But can you indulge in a cookie every once in a while and still see success? Yes! Technically, there are no “cheat” foods when counting macros; you must move some macros around to make it fit.
The Benefits of Counting Macros
Counting macros can help you:
Maintain lean muscle mass
Keep your body satisfied
But just because you’re counting macros doesn’t mean you’re eating healthy, and this is one of the downsides experts see in the flexible diet method. Technically, you could hit your macro goals without ingesting a single veggie. Because of this, you need to focus on WHAT you’re eating, not just the numbers. As Brailer says, you still need to “eat the rainbow.”
“There is so much more to good nutrition than just macronutrients,” says Cole Adam, a Registered Dietitian in Denver. “This diet says nothing about vitamins, minerals, phytochemicals, antioxidants, and other nutrients that are often not on a food label, but play an essential role in good health.”
Some nutrition experts also complain that a macro plan oversimplifies things and won’t address behavioral or emotional aspects of overeating. Others argue that this simplification is a good thing. Have you ever read a nutrition label? There’s so much on there that it can be hard to know what to pay attention to. Calories? Vitamins? Saturated fat? Focusing on macronutrients is a good place to start because every food we eat comprises some ratio of protein, carbs, and fats. And those building blocks quite literally fuel our lives!
Transform Your Nutrition Tracking With 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!
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7 Best Macro Counting Apps
1. DietAI
Discover DietAI: This innovative AI-powered calorie-counting app will transform how you track your macros. Simply take a picture of your meal, and our food recognition technology will instantly analyze your meal to deliver accurate calorie and macro information—no manual logging required! DietAI 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. Carb Manager
Carb Manager is the best app for tracking macros and net carbs. It has a free barcode scanner, thousands of Keto recipes, and an intermittent fasting tracker. With 15 million downloads and an average 4.8 rating in the app store, it’s a popular choice for those following low-carb diets. Enter your height, current weight, and goals, and the Carb Manager will calculate your daily calorie, carb, fat, and protein targets. The app has an intuitive and user-friendly food-logging system. One standout feature is the Visual “Snap,” which logs everything in an image for you (unlimited daily Snap available only with Premium). Paid users also have access to Voice Logging, where you can say, “Hey Carb Manager,” and tell it what you ate to track your macros effortlessly. In the premium version, you can track additional metrics, such as sugars, fiber, specific fats, cholesterol, vitamins, minerals, and carbs for diabetes management. You can also set macro goals for any diet.
Pros
Free barcode scanner
Free net carb tracking
Extensive database of Keto recipes
Intermittent fasting tracker
Cons
Meal plans require a premium subscription
UI issues after the last update
3. Lose It!
Lose It! is a calorie and nutrition counting tool with over 3.4 million monthly active users. It combines a 50+ million searchable food database with 25 macronutrients and health goals. With its simple and intuitive design, many users consider it the best macro tracking app for beginners. With Lose It!, you can track calories, macros, proteins, water, carbs, sugars, body measurements, and even sleep cycles. The app allows you to set basic goals, log food from the database, create your own, and stay within your calorie budget. However, the free version is limited, and users must upgrade to premium for advanced nutrient tracking.
Pros
Easy-to-use interface
Large food database
Syncs with fitness apps
Calorie scheduling
Cons
Basic features are minimal
Barcode scanner available only in Premium
Advanced macro tracking is paid
4. Fitbit
You shouldn’t overlook their mobile app if you use Fitbit trackers. The technology works well for brand users and those searching for the best free macro tracking app. Select the “Just use the app” option when registering if you don’t have a Fitbit device. With Fitbit, you can log your meals, track exercises, and record your steps, among many other features. If you’ve been logging food, the app provides a breakdown of your macro intake over the past week, automatically dividing it into carbs, fat, and proteins.
Pros
Works smoothly with Fitbit trackers
Tracks a wide range of health metrics
Meditation and breathing audio sessions
Cons
Limited features without a Fitbit device
Limited macro tracking
5. 1st Phorm App
The 1st Phorm App is such a dynamic app. I strongly recommend it for busy people who don't have time to independently piece together a custom diet plan because it puts an entire weight-loss ecosystem at your fingertips with a catalog of passive and interactive features. You'll track apps, plan a personalized meal plan, follow along with all the best workouts, and get guidance from an advisor.
Let's start with meal planning. This app allows you to select a custom macro plan based on your goals and lifestyle. Your barcode scanner is connected to the world's largest database of food! You can also save custom meals that you like for easy tracking. The workouts alone make this app worth its weight in gold. You're tapping into EMOM interval training, cross training/functional fitness, strength training, traditional workouts, weight-loss workouts, and workouts tailored for home exercise. Your workouts are customized for tailored results. There's even a visual progress tracker that keeps you motivated.
The thing that ties it all together to make this app such a powerful tool for success is direct, personalized access to your TransPHORMation advisor. Get direct support for any questions at any point of your journey. You're also getting encouragement, support, and knowledge that can help you to see incredible progress from daily livestreams from registered dietitians and NASM-certified nutrition specialists. You can also join your fellow macro counters in competitions with opportunities to win up to $50,000.
Pros
It makes planning a custom meal plan so easy.
You're tapped into the largest food database in the world. Just scan food to get information on practically anything!
Incredible selection of cutting-edge relevant workouts for every type of fitness goal.
You can message advisors directly.
Livestreams are packed with helpful information.
You can customize your experience every step of the way.
I love the community aspect of the optional competitions.
Cons
While I love the weekly assessment, I'd love it if it went a little deeper because it's so valuable.
6. FoodNoms
FoodNoms ranks as one of the best free calorie and macro trackers with encrypted iCloud sync. User data syncs securely via your iCloud account and integrates with Apple Health. You can scan barcodes for free, and the database contains over 450K branded products, with an 85% match rate in the United States. You can also scan nutrition labels if a food item doesn’t exist in the database. Users can set specific nutrition goals to lose or gain weight or improve their health. FoodNoms’ standout features include the detailed nutritional breakdown when logging food, including lipids, carbohydrates, minerals, and vitamins. It offers much more detailed insights compared to many other macro-counting apps.
Pros
Unlimited food tracking
Free barcode and nutrition label scanner
Log food with Siri and the Shortcuts app
Custom notifications
Cons
Limited connections to other apps/devices
No Android app available
7. Coronometer
Do you like setting goals and working towards them? Then, get this app to track macros. It's great for setting weekly goals and keeping track of your caloric intake. It has the potential to be your next app for tracking 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 and detailed nutrient tracking, including 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, which makes 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
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10 Tips for Counting Macros
1. Use a Macro-Tracking App for Easy Logging
Using an app is the simplest way to track your macro intake. With the help of technology, you can eliminate the tedious aspects of traditional food journaling and make nutrition tracking effortless so you can focus on reaching your goals. DietAI is transforming calorie counting with its artificial intelligence-powered app. You snap 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.
2. Buy a Digital Food Scale
You’ll want to weigh your food (especially when you first start) to ensure you eat the right amount to reach your targets. As you get more comfortable with the program, you’ll be able to estimate portion sizes better without the scale.
3. Plan 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 Macro 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 Breaks From Tracking
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 just to give yourself a break from counting nutrients. Taking breaks helps to make the program more sustainable.
6. Don’t Obsess Over Your Macro Goals
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 Nutrition 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.
Get Personalized Macro Targets
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.
Download DietAI Today for 80% Off!
Macros, or macronutrients, are the nutrients in your food that provide energy. The three main macro types are carbohydrates, proteins, and fats. Each type has a different role in the body and works together to support optimal health. Other foods contain varying ratios of each macro, and when it comes to achieving specific health goals, understanding how to track macros and customize your intake accordingly can help. For example, if you want to lose weight, you may benefit from eating fewer carbs and more protein to improve body composition and support muscle recovery. On the other hand, if you’re preparing for a race, you might need to increase your carb intake to optimize performance. Tracking macros can help you achieve your specific nutrition goals.
Why Track Macros?
Counting calories enables you to understand how much energy you take in when you eat. Tracking macros goes further by helping you know precisely what’s in your foods. This information can help you optimize your diet based on your personal goals. Different foods affect the body in varying ways. For instance, eating 200 calories from cookies will impact your body differently than eating 200 calories from broccoli. While they both contain the same amount of energy, the cookies are high in sugar and nutrients, while the broccoli is low in sugar, packed with vitamins and minerals, and will help fuel your body. Tracking macros can help you achieve your specific nutrition goals.
How to Track Macros
To get started tracking macros, you must first figure out how many calories you should eat to reach your health goal. Several online calculators are available, or you can work with a dietitian to personalize your nutrition plan. Once you know how many calories to aim for, you can determine your target macro ratio based on your goals. For example, you can reduce carbs and increase protein to lose weight. Next, you can use an online calculator to determine how many grams of each macro you aim for. Finally, use a food-tracking app to log your meals and monitor your progress.
Transform Your Nutrition Tracking With 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!
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