What Are Macros and Do You Need to Count Them This New Year?
As we step into the new year, many people are thinking about their health and fitness goals, and one topic that often comes up is counting macronutrients—or “macros.” Whether you’re trying to lose weight, build muscle, or just improve your overall health, understanding macros is key to fueling your body in the best way possible. But do you actually need to count them? Let’s break down what macros are, why they matter, and whether or not you should focus on counting them in 2024.
A little background,
Before we dive into the details, we’d like to share a little bit about ourselves. We—Thomas and Sidney—have both been high-performance and highly competitive athletes at various points in our lives. We know firsthand what it takes to push your body to the limit and achieve peak physical performance. But while we love the thrill of training and the satisfaction of hitting new personal bests, we’re also firm believers in balance.
We enjoy a good, rich night out with friends, and the holidays are always a time we look forward to because we absolutely love baking decadent treats and sharing them with loved ones. Life’s all about balance—fueling your body to be its best while still enjoying the little things that make life sweet. This mindset is something we bring into every aspect of our health and fitness philosophy, and it’s a big part of what we’ll explore today.
If you are someone who has had problems with disordered eating in the past please be mindful when looking into trying to control your eating in any way. Your safety comes before the latest food trend!
What Are Macros?
Macros is short for macronutrients, which are the nutrients your body needs in large amounts to function. There are three primary macronutrients that make up the food we eat:
- Carbohydrates (Carbs)
Carbs are your body’s primary source of energy. They provide fuel for your brain, muscles, and organs. Carbs are found in a variety of foods, including grains, fruits, vegetables, and legumes. There are simple carbs (like sugars) and complex carbs (like starches and fiber). Each gram of carbohydrate provides about 4 calories. - Proteins
Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. They’re made up of amino acids, which are the building blocks of life. Sources of protein include meat, fish, eggs, dairy, legumes, and plant-based protein sources like tofu or lentils. Like carbohydrates, protein provides 4 calories per gram. - Fats
Fats play a crucial role in hormone regulation, brain function, and the absorption of certain vitamins (A, D, E, and K). They also provide a concentrated source of energy. Healthy fats can be found in foods like avocado, olive oil, nuts, seeds, and fatty fish. Fats contain 9 calories per gram, making them the most calorie-dense macronutrient.
Why Are Macros Important?
Each macronutrient plays a vital role in maintaining your body’s health and performance. The right balance of macros can support your energy levels, enhance muscle recovery, regulate metabolism, and promote overall well-being.
- Carbs fuel workouts and day-to-day activities. They’re your go-to source of quick energy.
- Proteins help with muscle recovery and repair. If you’re active or trying to build muscle, adequate protein intake is crucial.
- Fats support your body’s hormonal function and provide lasting energy. They’re especially important for brain health.
Together, the right proportions of macros help your body operate at its best. The balance of these three nutrients, however, depends on your individual goals, activity level, and overall health. It is so important to see the need for EACH macronutrient. Too much or too little of each can have adverse effects. Carbs are good too!
Do You Need to Count Macros in the New Year?
Now that we know what macros are, the question is: should you count them in the new year? Let’s explore the pros and cons of counting macros and whether it’s something you should focus on.
The Case for Counting Macros
1. Achieving Specific Health Goals
If you have specific goals like weight loss, muscle gain, or improving performance in a sport, tracking your macros can be very helpful. This is especially true for people who have struggled with general caloric tracking or who want to ensure they’re getting the right nutrients in the right amounts.
- Weight Loss: By adjusting your macronutrient ratios (like eating more protein or fewer carbs), you can create a calorie deficit while still ensuring that your body gets the nutrients it needs to function properly. Higher protein intake can help preserve muscle mass while losing fat.
- Muscle Gain: If you’re looking to build muscle, a balance of protein and carbs is essential. Protein helps your muscles repair and grow after workouts, while carbs replenish the glycogen stores in your muscles, giving you the energy you need for intense training.
- Sports and Performance: Athletes often fine-tune their macro ratios to optimize energy levels and recovery. Carbs might be prioritized for endurance events, while strength athletes may focus on protein and fat for muscle growth and energy.
2. Awareness and Education
Tracking macros teaches you about the nutritional value of the food you eat. It helps you become more mindful of what’s in your meals and how those choices impact your body. Over time, you may find that you naturally gravitate toward foods that provide a better balance of nutrients.
By tracking, you can also spot any gaps in your nutrition. Maybe you’re eating plenty of protein but not enough healthy fats, or you might find that you’re consuming too many empty carbs (like refined sugars). This awareness can help you make smarter food choices.
3. Flexibility and Personalization
Counting macros isn’t as rigid as counting calories. With macros, you can still enjoy your favorite foods as long as they fit into your nutritional targets for the day. This flexibility is especially appealing to people who want to enjoy a wide variety of foods without feeling restricted by a strict diet plan.
Moreover, everyone’s body is different. Some people may thrive on a higher-carb diet, while others might feel better with more fats or proteins. Tracking macros allows you to find the balance that works best for your body and goals.
The Case Against Counting Macros
1. Time and Effort
Counting macros takes time and effort. You need to track every meal and snack, weigh your food, and calculate the nutritional values. For some people, this can feel tedious, especially if you’re already balancing a busy lifestyle. It may also require buying a food scale and using apps to log your meals, which can become overwhelming.
For many people, this level of detail isn’t necessary. If your goal is to maintain a healthy weight and eat a balanced diet, focusing on portion sizes and food quality may be sufficient without needing to track every gram of macronutrients.
2. Potential for Obsession
For some individuals, tracking macros can lead to an unhealthy obsession with food. Constantly thinking about numbers can take the joy out of eating and cause anxiety or guilt around meals. If you have a history of disordered eating, or if tracking macros makes you overly focused on food, it may be better to adopt a more relaxed approach to eating.
3. It’s Not the Only Approach
Not everyone needs to count macros to reach their health goals. Many people can thrive on an intuitive eating approach, where they focus on eating a variety of whole foods without obsessing over numbers. This method emphasizes listening to your body’s hunger cues, choosing nutrient-dense foods, and eating in moderation.
4. It’s About Quality, Not Just Numbers
Focusing solely on numbers can sometimes detract from the overall quality of your diet. For example, you might hit your macro targets but still be eating mostly processed foods or low-quality ingredients. A focus on whole, nutrient-dense foods can sometimes be more effective than tracking every gram.
So, Do You Need to Count Macros This New Year?
It depends on your personal goals, preferences, and approach to food. Here’s a breakdown to help you decide:
You Should Consider Counting Macros If:
- You have specific fitness goals (like weight loss, muscle gain, or improving performance).
- You’re ready to commit to tracking your food and learning more about nutrition.
- You’re looking for a structured approach to your diet, especially if you’ve been struggling to make consistent progress.
- You’re working with a coach or nutritionist who recommends it for tailored results.
You Might Not Need to Count Macros If:
- You have a busy lifestyle and don’t want to commit to the time-consuming process of tracking your food.
- You prefer a more intuitive approach to eating, where you listen to your body’s hunger and fullness cues.
- Your goal is simply to eat more whole foods and maintain a balanced lifestyle, without obsessing over specific numbers.
A Middle Ground
If you’re not sure if you want to dive into full-scale macro tracking, consider trying it for a short period of time to see if it helps you meet your goals. Many people benefit from learning about macros without needing to track every single meal. Alternatively, you can track your food for a few days to get a sense of your habits and then decide if you want to continue.
Conclusion
Counting macros can be an effective tool for reaching your health and fitness goals, but it’s not a requirement for everyone. If you’re starting fresh this year with a desire to eat better, focus on balanced meals and intuitive eating, and consider using macros as a tool if you have specific goals or if you feel like it will help you stay on track.
Whether or not you choose to count your macros, remember that the best approach is the one that works for you—one that fits your lifestyle, supports your goals, and promotes a healthy relationship with food. If you’re uncertain, it may help to consult a nutritionist or dietitian who can guide you in making the best choice for your individual needs.
Here’s to a healthy, balanced 2025!
Much love,
Sidney and Thomas
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