{"id":58456,"date":"2024-01-23T13:22:03","date_gmt":"2024-01-23T13:22:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58456"},"modified":"2024-01-23T13:22:03","modified_gmt":"2024-01-23T13:22:03","slug":"macros-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/","title":{"rendered":"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#8217;s Guide)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Whats_a_%E2%80%9CMacro%E2%80%9D\" >What&#8217;s a &#8220;Macro&#8221;?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#What_Is_The_Best_Macro_Ratio_for_Weight_Loss\" >What Is The Best Macro Ratio for Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Body_type\" >Body type<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Activity_Level\" >Activity Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Sex\" >Sex<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#How_To_Track_Your_Macros_for_Weight_Loss\" >How To Track Your Macros for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Benefits_of_Tracking_Macros_for_Weight_Loss\" >Benefits of Tracking Macros for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Youll_Have_to_Consider_the_Quality_of_Your_Food\" >You&#8217;ll Have to Consider the Quality of Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Youll_Feel_Fuller_for_Longer\" >You&#8217;ll Feel Fuller for Longer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Youll_Eat_Foods_You_Enjoy_If_They_Fit_Your_Macros\" >You&#8217;ll Eat Foods You Enjoy, If They Fit Your Macros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Youll_Learn_More_About_Your_Body\" >You&#8217;ll Learn More About Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#You_Might_Discover_Food_Intolerances\" >You Might Discover Food Intolerances<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Downsides_to_Counting_Macros_for_Weight_Loss\" >Downsides to Counting Macros for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Time-consuming\" >Time-consuming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Obsessive_Tendencies\" >Obsessive Tendencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Can_Be_Restrictive\" >Can Be Restrictive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Not_a_One-Size-Fits-All_Approach\" >Not a One-Size-Fits-All Approach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Do_I_Need_To_Count_Macros_To_Lose_Weight\" >Do I Need To Count Macros To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#What_Is_The_303030_Rule_for_Weight_Loss\" >What Is The 30\/30\/30 Rule for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#What_Is_The_404020_Macro_Split\" >What Is The 40\/40\/20 Macro Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Is_403030_Good_Macros\" >Is 40\/30\/30 Good Macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#What_Is_The_203050_Rule_for_Macros\" >What Is The 20\/30\/50 Rule for Macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Is_404020_Macros_Good\" >Is 40\/40\/20 Macros Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Is_503020_Good_Macros\" >Is 50\/30\/20 Good Macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#Is_502525_Macros_Good\" >Is 50\/25\/25 Macros Good<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For years, dieting has been all about counting calories. Some diets set daily limits, while others dictate specific <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\">meal plans<\/a>. There are even diets that completely exclude certain food groups. But what these diets miss is a critical factor: the quality of calories ingested.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on the quantity rather than the quality of food (as traditional dieting requires) can lead to nutritional imbalances, impacting your overall health. It can also lead to a constant cycle of restricting and binging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Counting macros, also known as the macro diet, takes a different approach. By focusing not just on how much you eat, but what you eat, it ensures you get the right balance of proteins, carbohydrates, and fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, in case you&#8217;re looking for a more balanced and sustainable approach to weight loss, counting macros might be the answer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you get started on this new dietary journey, we&#8217;ve created this beginner&#8217;s guide. We&#8217;ll cover the pros and cons, and provide simple steps on how to begin your macros counting journey for weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_a_%E2%80%9CMacro%E2%80%9D\"><\/span><b>What&#8217;s a &#8220;Macro&#8221;?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Macro is short for <a href=\"https:\/\/betterme.world\/articles\/4-macronutrients\/\">macronutrients<\/a>, which refers to the three largest components of our diet: proteins, carbohydrates, and fats (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/8\/2363\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein helps build and repair body tissues and is essential for muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates provide energy for daily activities and are vital for brain function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats help with hormone production, absorption of <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-weight-loss\/\">vitamins<\/a>, and energy storage.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All three macros play a crucial role in our overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods don&#8217;t usually just fit into one macro category; you&#8217;ll find many foods that contain a combination of two or all three. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat is high in protein but usually contains some fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables are mainly carbohydrates, but most also contain a small amount of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts are primarily fats, but they also have some carbs and proteins.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s acceptable to categorize a food based on which macro makes up the majority of its calories. So, a food with more protein than carbs and fats will be considered a protein source (e.g., chicken breast).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A food with more carbs than protein and fats will be considered a carb source (e.g., rice). And a food with more fats than carbs and protein will be considered a fat source (e.g., avocado).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Macro_Ratio_for_Weight_Loss\"><\/span><b>What Is The Best Macro Ratio for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best macro ratio for weight loss varies according to your individual needs and preferences, but many people opt for a higher protein intake and a lower carb and\/or fat intake. Theoretically, increasing your protein intake can aid weight loss in multiple ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More satiety &#8211;<\/b><span style=\"font-weight: 400;\"> protein is more filling than carbs or fats, so you&#8217;ll feel satisfied longer. This can prevent overeating and snacking (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More energy expenditure &#8211;<\/b><span style=\"font-weight: 400;\"> protein requires more energy to digest, meaning your body will burn a few more calories just by eating it (<\/span><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-1-5\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle preservation &#8211; <\/b><span style=\"font-weight: 400;\">when in a calorie deficit (consuming fewer calories than your body burns), your body may turn to muscle mass for energy. But having a higher protein intake may help preserve your muscle mass (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dampened hunger hormones &#8211;<\/b><span style=\"font-weight: 400;\"> protein can stimulate the production of hormones that suppress appetite, making it easier to stick to your calorie goals (<\/span><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-11-53\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These benefits explain why many people prefer a higher protein intake while trying to lose weight. However, this doesn&#8217;t mean you should completely avoid carbs and fats.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"macros for weight loss\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">That said, there isn&#8217;t a definitive &#8220;best&#8221; macro ratio for weight loss as it varies based on the following factors:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_type\"><\/span><b>Body type<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolism and body composition can also influence the ideal macro ratio. For example, individuals with a larger muscle mass may require more protein, while those with impaired glucose metabolism may benefit from a moderately lower carb intake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Activity_Level\"><\/span><b>Activity Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Those who are more active and have higher calorie needs may need to increase their carb intake for sustained energy levels. On the other hand, individuals with sedentary lifestyles might benefit from a more moderate carb intake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With age, our bodies become less efficient at processing nutrients, so older adults might need to adjust their macro ratio accordingly. For example, macros for a 50 year old woman to lose weight may differ from that of a 20 year old woman.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sex\"><\/span><b>Sex<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men and women&#8217;s bodies have different nutritional requirements, so their ideal macro ratio may also differ. Macros for weight loss in males may not be the same as macros for weight loss in females.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our blog &#8211; <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-female\/\">Macros for Weight Loss Female<\/a> has a more detailed breakdown of macro ratios for women and how they differ from men.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, finding the right macro ratio for weight loss is a highly individualized process and may require some trial and error.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine your ideal macro ratio for weight loss, you may follow the following loose guidelines (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein: <\/b><span style=\"font-weight: 400;\">10-35% of your daily calorie intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates: <\/b><span style=\"font-weight: 400;\">45-65% of your daily calorie intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats: <\/b><span style=\"font-weight: 400;\">20-35% of your daily calorie intake<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, these are only rough estimates and may need to be adjusted depending on your specific needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve determined the right ratio for you, the next step is to track your macros.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-shakes\/\"><i>The Complete Guide to Weight Loss Shakes With the Ultimate Secrets to Homemade Shakes or Branded Powders<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Track_Your_Macros_for_Weight_Loss\"><\/span><b>How To Track Your Macros for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tracking your macros may seem daunting at first, but it can become second nature once you get into the routine. Here are some simple steps to help you get started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Determine your daily calorie intake: <\/b><span style=\"font-weight: 400;\">Use an online calculator or consult a registered dietitian to determine how many calories you should consume to achieve your weight loss goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calculate your macros: <\/b><span style=\"font-weight: 400;\">Based on the recommended macro ratio, calculate the grams of protein, carbs, and fats you need to stay within your daily calorie limit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a food tracking app or journal: <\/b><span style=\"font-weight: 400;\">These tools can help you record what you eat and track your macro intake throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Become an eye-balling expert: <\/b><span style=\"font-weight: 400;\">With practice, you can estimate the amount of protein, carbs, and fats in a serving of food by sight. This skill can be especially useful when eating out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use hand portions:<\/b><span style=\"font-weight: 400;\"> If you don&#8217;t have a food scale, you can use your hand as a portion guide. For example, a palm-sized serving of protein is roughly equivalent to one serving of meat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Review and adjust: <\/b><span style=\"font-weight: 400;\">Regularly review your macro intake and adjust as needed for your goals. Are you losing weight? Are you feeling satisfied and energized throughout the day?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, tracking your macros is not a one-size-fits-all approach. It may take some time to find the right ratio for you, but once you do, it can be an effective tool in achieving your weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our guide on Macros Split for Cutting has a detailed explanation of how to adjust your macros for weight loss. Additionally, consulting a registered dietitian can provide personalized recommendations based on your health and dietary needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/27.png\" alt=\"macros for weight loss\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Tracking_Macros_for_Weight_Loss\"><\/span><b>Benefits of Tracking Macros for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tracking macros for weight loss has several benefits; the main one being shifting your focus from just losing weight to improving overall nutrition.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Have_to_Consider_the_Quality_of_Your_Food\"><\/span><b>You&#8217;ll Have to Consider the Quality of Your Food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We pointed out earlier how many diets focus only on how much you&#8217;re eating. Some suggest as little as 1200 calories a day, regardless of what&#8217;s in those 1200 calories. This can lead to unhealthy food choices and nutrient deficiencies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it&#8217;s true that you need to be in a calorie deficit to lose weight, tracking macros requires you to also consider the quality of your food. You&#8217;ll need to prioritize whole, nutrient-dense foods that will support your overall health and wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn&#8217;t mean you won&#8217;t have to eat in a deficit; you still will.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s assume your target weight loss calorie intake is 1800 calories a day. Your macro ratio is 30% protein, 40% carbs and 30% fats. This means you have to get 135g of protein, 180g of carbs, and 60g of fats per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Naturally, you&#8217;ll need to start reading labels &#8211; what&#8217;s in this protein bar. How much protein is in this serving? Hey, these low-calorie chips aren&#8217;t worth it, there&#8217;s not a lot of protein in there. Or, instead of this processed granola bar, you might reach for a handful of nuts and some fruit at snack time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This shift in focus can lead to a healthier relationship with food as you begin to prioritize its nutritional value rather than just the number on the scale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This mindset shift can also help break the cycle of yo-yo dieting and promote sustainable weight loss. Instead of just focusing on losing weight quickly through restrictive diets, tracking macros encourages a balanced approach that focuses on overall health and nutrition.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\">Start transforming your body now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Feel_Fuller_for_Longer\"><\/span><b>You&#8217;ll Feel Fuller for Longer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another benefit of tracking macros is that it can lead to increased satiety and reduced hunger levels. Protein, in particular, has been shown to increase feelings of fullness and reduce appetite (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), making it easier to stick to a calorie deficit without feeling deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, by including a balanced amount of all three macros in your diet, you&#8217;ll get the necessary nutrients and energy to keep you feeling satisfied and energized throughout the day. This can help prevent overeating and cravings for unhealthy foods.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Eat_Foods_You_Enjoy_If_They_Fit_Your_Macros\"><\/span><b>You&#8217;ll Eat Foods You Enjoy, If They Fit Your Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges with traditional diets is that they often restrict or eliminate certain food groups, leading to feelings of deprivation and ultimately, binges. Tracking macros allows for flexibility and encourages a more balanced approach to eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As long as the foods fit within your macro goals, you can still enjoy them in moderation. This can make it easier to stick to your weight loss plan long-term, without feeling restricted or deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s a whole community of people who practice <a href=\"https:\/\/betterme.world\/articles\/flexible-dieting\/\">flexible dieting<\/a>, where no foods are off-limits as long as they fit within their macros. This approach, shortened as IIFYM (If It Fits Your Macros), promotes a healthy and balanced relationship with food while still achieving weight loss goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Learn_More_About_Your_Body\"><\/span><b>You&#8217;ll Learn More About Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking macros requires a deeper understanding of your body&#8217;s needs and how different foods affect you. This can lead to increased self-awareness and help identify any food sensitivities or intolerances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also notice changes in your energy levels, mood, and other bodily functions as you experiment with different macro ratios. This information can then be used to adjust your macros and optimize your overall health and wellness.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Might_Discover_Food_Intolerances\"><\/span><b>You Might Discover Food Intolerances<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking macros can also help you identify any food intolerances or sensitivities you may have. By keeping a detailed record of what you eat and how your body responds, you may start to notice patterns and identify certain foods that cause digestive issues or discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This newfound awareness can help in making necessary dietary changes and promoting overall gut health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"macros for weight loss\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downsides_to_Counting_Macros_for_Weight_Loss\"><\/span><b>Downsides to Counting Macros for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even with its many benefits, tracking macros may not be suitable for everyone. Some potential downsides include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time-consuming\"><\/span><b>Time-consuming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking macros requires a lot of time and effort, from calculating your daily needs to logging every single food item you consume. It may not be sustainable for those with busy lifestyles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Obsessive_Tendencies\"><\/span><b>Obsessive Tendencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For some individuals, tracking macros can lead to obsessive behavior and an unhealthy relationship with food. It&#8217;s important to monitor your mindset and seek help if necessary.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Be_Restrictive\"><\/span><b>Can Be Restrictive<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While tracking macros allows for flexibility, it can still lead to restricting certain foods or food groups in order to hit your daily macro goals. This can be triggering for those with a history of disordered eating.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_a_One-Size-Fits-All_Approach\"><\/span><b>Not a One-Size-Fits-All Approach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While tracking macros can work for some individuals, it may not be the best approach for others. A more relaxed, <a href=\"https:\/\/betterme.world\/articles\/intuitive-eating-weight-loss\/\">intuitive eating<\/a> approach may be more suitable for some individuals&#8217; mental and emotional well-being.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_Need_To_Count_Macros_To_Lose_Weight\"><\/span><strong>Do I Need To Count Macros To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, counting macros is not necessary to lose weight. It can be a helpful tool for some individuals, but ultimately weight loss comes down to creating a calorie deficit through a balanced diet and regular exercise (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_303030_Rule_for_Weight_Loss\"><\/span><strong>What Is The 30\/30\/30 Rule for Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 30\/30\/30 rule is a common macro ratio for weight loss, where each day consists of approximately 30% protein, 30% carbs, and 30% fats. This low-carb approach to macros aims for adequate nutrient intake while still creating a calorie deficit for weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_404020_Macro_Split\"><\/span><strong>What Is The 40\/40\/20 Macro Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 40\/40\/20 macro split is another popular ratio for weight loss, where each day consists of 40% protein, 40% carbs, and 20% fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be tailored to individual needs and preferences but generally follows a higher protein intake for satiety and muscle maintenance while still allowing a moderately low amount of carbs and healthy fats.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_403030_Good_Macros\"><\/span><strong>Is 40\/30\/30 Good Macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">That depends on the individual&#8217;s goals and needs. 40\/30\/30 refers to a macro split where each meal consists of 40% carbs, 30% protein, and 30% fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This ratio may work well for some individuals in terms of providing enough energy and nutrients while still creating a calorie deficit for weight loss. However, it may not be suitable for everyone and should be tailored to individual needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_203050_Rule_for_Macros\"><\/span><strong>What Is The 20\/30\/50 Rule for Macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 20\/30\/50 rule for macros refers to a macro split where each meal consists of 20% carbs, 30% protein, and 50% fats. This ratio is often used in ketogenic diets or other low-carb approaches to weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_404020_Macros_Good\"><\/span><strong>Is 40\/40\/20 Macros Good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">40\/40\/20 macros can be a balanced ratio for some individuals, providing enough protein for satiety and muscle maintenance, while still allowing a moderately low amount of carbs and healthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, again, it ultimately depends on individual needs. Some individuals may do better with higher carb or fat intake ratios.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_503020_Good_Macros\"><\/span><strong>Is 50\/30\/20 Good Macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">50\/30\/20 macros can be a good balance for some individuals, providing enough carbs and protein for energy and satiety while still allowing for a moderate amount of healthy fats. As with all macro ratios, it depends on the individual&#8217;s needs and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_502525_Macros_Good\"><\/span><strong>Is 50\/25\/25 Macros Good<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">50\/25\/25 macros can be a good balance for some individuals, with a moderate carb intake for energy and satiety while still allowing for adequate protein and healthy fats. Again, it&#8217;s important to tailor macro ratios to individual needs and goals.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tracking macros can be a valuable tool for weight loss as it shifts the focus from just losing weight to overall health and nutrition. It may take some time and adjustment, but finding the right macro ratio for your individual needs can lead to sustainable weight loss and improved overall well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For years, dieting has been all about counting calories. Some diets set daily limits, while others dictate specific meal plans. There are even diets that completely exclude certain food groups. But what these diets miss is a critical factor: the quality of calories ingested. Focusing on the quantity rather than the quality of food (as [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":58460,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,77],"tags":[],"coauthors":[125,87],"class_list":["post-58456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-weight-loss-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#039;s Guide) - BetterMe<\/title>\n<meta name=\"description\" content=\"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. Discover popular macro ratios for weight loss and whether counting macros is necessary for weight loss.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#039;s Guide)\" \/>\n<meta property=\"og:description\" content=\"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. Discover popular macro ratios for weight loss and whether counting macros is necessary for weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#8217;s Guide)\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/\"},\"wordCount\":2233,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg\",\"articleSection\":[\"Weight Loss\",\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For years, dieting has been all about counting calories. Some diets set daily limits, while others dictate specific <a href=\\\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\\\">meal plans<\/a>. There are even diets that completely exclude certain food groups. But what these diets miss is a critical factor: the quality of calories ingested.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Focusing on the quantity rather than the quality of food (as traditional dieting requires) can lead to nutritional imbalances, impacting your overall health. It can also lead to a constant cycle of restricting and binging.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Counting macros, also known as the macro diet, takes a different approach. By focusing not just on how much you eat, but what you eat, it ensures you get the right balance of proteins, carbohydrates, and fats.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, in case you're looking for a more balanced and sustainable approach to weight loss, counting macros might be the answer.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To help you get started on this new dietary journey, we've created this beginner's guide. We'll cover the pros and cons, and provide simple steps on how to begin your macros counting journey for weight loss.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What's a \\\"Macro\\\"?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Mac ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/\",\"name\":\"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner's Guide) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg\",\"description\":\"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner's Guide) - BetterMe","description":"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. Discover popular macro ratios for weight loss and whether counting macros is necessary for weight loss.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner's Guide)","og_description":"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. Discover popular macro ratios for weight loss and whether counting macros is necessary for weight loss.","og_url":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1706,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#8217;s Guide)","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/"},"wordCount":2233,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg","articleSection":["Weight Loss","Weight Loss Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For years, dieting has been all about counting calories. Some diets set daily limits, while others dictate specific <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\">meal plans<\/a>. There are even diets that completely exclude certain food groups. But what these diets miss is a critical factor: the quality of calories ingested.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=macros_for_weight_loss\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Focusing on the quantity rather than the quality of food (as traditional dieting requires) can lead to nutritional imbalances, impacting your overall health. It can also lead to a constant cycle of restricting and binging.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Counting macros, also known as the macro diet, takes a different approach. By focusing not just on how much you eat, but what you eat, it ensures you get the right balance of proteins, carbohydrates, and fats.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, in case you're looking for a more balanced and sustainable approach to weight loss, counting macros might be the answer.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To help you get started on this new dietary journey, we've created this beginner's guide. We'll cover the pros and cons, and provide simple steps on how to begin your macros counting journey for weight loss.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What's a \"Macro\"?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Mac ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/","url":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/","name":"Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner's Guide) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/macros-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2193829691-scaled.jpg","description":"Counting \u2605 MACROS FOR WEIGHT LOSS \u27a4 has benefits and potential downsides. 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