Plates full of various macronutrients.

Mastering Macro Counting

Feeling trapped in your health and fitness pursuit? Doing everything you think you should, but still spinning your gears? Tried all the fad diets and gotten nowhere? I understand the struggle of restrictive diets that leave you more exhausted than energized. They aren’t any good and often do far more harm than good, including creating eating disorders. This is where mastering macro counting could be your life changer.

This comprehensive guide will serve as your pathway through the macro counting mindset, equipping you with essential tools for your health and fitness journey. It’s a more relatable approach to nutrition that facilitates a higher quality of life through fitness and paves the path for excellence in all other areas of your life.

Macro counting is an adaptable approach to nutrition that focuses on monitoring your intake of proteins, carbohydrates, and fats. Mastering this method allows for balanced fueling of your body, promoting enhanced performance, fat loss, and muscle gains.

Delving into the science behind macro counting, this guide will help you calculate and track your macros and assist in customizing your macros to craft them towards your specific milestones. Whether your aim is weight loss, muscle gain, or boosting athletic performance, remember that Fitness is Personal. This guide is your first step in your tailor-made journey towards a healthier, fitter you.

What is Macro Counting?

Macro counting isn’t some hipster diet trend. It’s a solid, strategic approach to nutrition that gets you intimately acquainted with the proteins, carbohydrates, and fats that fuel your body and helps you understand the impact each one has on you.

It’s a simple concept. Instead of mindlessly slashing calories hoping you hit gold, macro counting gets you up close and with the vital nutrients your body craves. Proteins? They’re your body’s muscle-building agents. Carbohydrates? They’re not the enemy—they are your body’s favored fuel source. And fats? They’re the unsung heroes here, helping hormone production and nutrient absorption. Get the right balance, and you’ve just hacked your way to optimum nutrition and alongside your health, an expressway to your fitness goals.

But, here’s the thing—you want to find that sweet-spot ratio of macros that suits YOU. Not your neighbor, not some celebrity on Instagram, but YOU. Your age, sex, activity level, and goals all play a part. With macro tracking, you’re not just following a diet; you’re tailoring your nutrition to your needs and your goals. Fitness isn’t a one-size-fits-all approach—it’s something that needs to be tailor-made for you.

The Importance of Macro Counting in Achieving Health and Fitness Goals

Macro counting isn’t just about monitoring calories—it’s about going deeper, getting smarter, and fueling your body for peak performance. Why only put in half the effort for your nutrition when you can steer it to (near) perfection?

When you’re at the helm of your macros, you take back control. Want to shed some pounds? Tweak your macros to create a caloric deficit without starving yourself of the necessities. Looking to pump up those muscles? Change your macro split to support that muscle growth.

But it doesn’t end there. Macro counting is the MVP of sustainable eating. Forget about torturous diets that leave you drained and dreaming of pizza. Any diet that tells you cut out entire food groups without a medical necessity just lead to burnout and disordered eating. With macro counting, you’re no longer a slave to restrictive diets. You become your own authority on your own nutrition. It’s flexible. It’s personal. It’s a method you can stick to and enjoy food while reaching your goals.

So, roll up your sleeves and take control. Your quest for personal excellence starts here—with a calculated and sensible approach to your nutrition.

How to Calculate Your Macros

Have no idea where to start with this whole concept? You aren’t alone. 1 in 3 Americans say they have never been educated on proper nutrition. Only about 1 in 10 adults in the U.S. meet the recommended fruit and vegetable intake. Doctors are confused as well, regularly telling people to cut back on protein while nutritionists and dieticians say to consume more.

Calculating macros can get confusing, but here is what I know about macros from experience, both with myself, those I have coached, and those around me. How to begin tracking macronutrients:

Knock Out Your Calorie Needs:

Embark on your mission by pinpointing your Total Daily Energy Expenditure (TDEE)—the zillion-dollar word for the calories your body needs to keep ticking. There are fancy calculations if you want to do it by pen and paper, but most people use an online calculator or food tracking app to work out their TDEE. This number considers factors such as your age, sex, weight, height, and activity level and gives you a daily calorie goal to hit and gives you a rough estimate on calorie needs to remain where you are.

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Dial in Your Macronutrient Ratios:

Got your calorie needs? Great! Now, set your macro ratios. A good starting point is 40% carbs, 30% protein, and 30% fat. This is just a starting point, however, and will change throughout your journey.

Get Down and Dirty with Macronutrient Grams Calculation:

This is another area where most people will either use an online calculator or food tracking app to figure out. But if you want to do it yourself, here you go. First, calculate the grams of each macro by multiplying your calorie intake by the corresponding percentage. For instance, if you consume 2000 calories a day, you should aim for 800 calories from carbs (2000 * 0.40), 600 from protein (2000 * 0.30), and 600 from fats (2000 * 0.30).

Finally, proteins and carbohydrates are four calories per gram while fat is 9 calories per gram. Converting the numbers above to grams gives you 200g of carbs (800/4), 150g of protein (600/4), and roughly 67g of fat (600/9).

Calculating your macros isn’t rocket science, but it can be time consuming and annoying to do by hand. Regardless of how you get there, it’s a fundamental step in macro counting that provides a blueprint for your daily fuel. Is it tricky and may require some fine-tuning? Yes. Is it worth it for body-tailored nutrition? Also yes.

Remember, trial, error, and regular adjustments will make you an ace in setting your macro ratios. In the end, I don’t want you to just excel in the gym, but in every aspect of your life. Creating enough high quality, healthy, well-functioning people is how we get the world back on track.

Setting Realistic Health and Fitness Goals

Before you plunge headfirst into macro counting, solidify yourself with concrete, realistic health and fitness goals. A clear battle plan keeps you laser-focused and determined. Follow these straight-to-the-bone strategies to carve achievable, sustainable targets:

Be Laser-Specific:

Ditch wishy-washy goals, like ‘shed some weight’ or ‘shape up.’ Fine-tune them into crystal-clear targets—drop 10 pounds or hike up your strength by 20%.

Make It Trackable:

Slash goals that can’t be measured—stick to ones you can track, tweak, and tame. Record your body measurements, weight, or performance in specific workouts—whatever keeps you on your toes and can be measured repeatedly and consistently.

Draw Your Timeline:

Set a realistic temporal boundary for your goals—it’s your best bet against procrastination and keeps you accountable. Break down your big-picture goals into digestible mini-milestones each with its deadline.

Root for Realistic Goals:

Push your boundaries, sure, but keep your feet on the ground. Overblown expectations only breed frustration and letdown. Look at your current lifestyle, responsibilities, and capabilities—your goals should evolve from there.

Zero in on the Process:

Don’t get blinded by the endgame—bask in the here and now. Cultivate sustainable habits—the consistent workouts, the balanced eating—they are the real game-changers for long-term victory. And they are transferrable to that office job and usable while struggling to juggle family commitments.

By setting practical goals, you create a detailed order of battle for your macro counting crusade. Review, refine, repeat—your goals will shift as you surge forward and priorities reorganize. Remember, you’re not just carving your way in the gym, but in every aspect of your life. So, gear up and get going!”

Tracking and Monitoring Your Macros

Once you’ve calculated your macros and set your goals, the next step is to track and monitor your macros consistently. Here are some tips to help you stay on top of your macro counting:

Go Digital or Go Home:

Old school food diary? (Almost) Nobody has time for that. Use a macro tracking app—log meals, track macros, and access insights fast. Efficiency and time management are the goal.

Meal Plan or Bust:

A little organization goes a long way. Design your weekly menu, snacks included. Not only will you hit your macro goals, you’ll grocery shop like a beast, and make meals efficiently. Plus, you will save some money when you only buy the things you know you have planned.

Weigh, Measure, Portion, Repeat:

Eye-balling your food won’t fly here. Invest in kitchen scales and measuring cups to keep your portion sizes in check. Especially as a beginner, this is key. Calories add up quickly, especially with fats like olive oil or nuts. And understand portion serving sizes for anything you consume. Grab bags of chips can range from a single serving to 4.5 servings in one bag, so beware.

Consistency is King:

Macro counting isn’t a Monday through Friday gig, although you can absolutely use it that way. It will just take you longer to get where you want to go. Apply a no-days-off mentality to your health because weekends sink most diets. Only then you’ll get a clear picture of your eating habits. Bare minimum here is the 80/20 rule for compliance. Hit your calorie and macronutrient goals 80% of the time and you will be fine. Hit close to 100% and you will be amazed.

Yes, it’s going to take effort, maybe a little cursing, but who said the journey to personal excellence was smooth sailing? Measure, log, and assess consistently, and you won’t just be understanding your nutrition—you’ll be taking charge of it. This isn’t just about macros or meals; it’s about redefining lifestyles, about outsmarting the sedentary trends you acquire during working hours or while watching your small children, one mindful bite at a time. You can change your entire life by stacking smaller habits like this.

Tips for Successful Macro Counting

Macro counting can be a game-changer for your health and fitness journey. Here are some tips to help you make the most of this approach:

Whole Foods, Big Wins:

Skip the junk and hone in on whole, nutrient-packed food. It’s simple—nutrient-dense equals healthier, more vibrant you. Trade chips for vegetables and sugary beverages for water. You can fit a ton of vegetables in your diet for the ‘cost’ of a single serving of chips, which will keep you fuller longer and give you all sorts of micronutrients.

Adapt, Improvise, Overcome:

Keep your macros flexed and ready to roll with life’s curveballs. Birthday in the office? Swap your macros around. Make your diet work for your life, not the other way around. Macro-counting isn’t a prison sentence. Hit them 80% of the time and you will succeed, unlike Keto where most people gain the weight back almost immediately after the unsustainability hits.

Your Play, Your Way:

Start off balanced: carbs, protein, fats. But don’t be afraid to mix things up. Maybe you’re a carb king or a fan of fats – play around, listen to your body’s feedback. Unless you have specific goals or are actively competing carbs and fats are generally interchangeable to an extent. Protein is a non-negotiable, though. That has to remain consistent.

Hydration Station:

Chug water like there’s no tomorrow. Energy levels, digestion, metabolism—they’re all hitching a ride on the hydration train. Add in electrolytes occasionally, but water should be your primary liquid intake.

Get A Professional on Your Side:

Don’t fly solo in the macro jungle. Rope in a registered dietitian, nutritionist, or someone certified in sports nutrition (like me) if you’re a newbie and want some guidance or have health concerns. Let them guide you towards achieving your goals in the safest, most efficient way.

Remember: macro-counting isn’t a one-size-fits-all solution, and it sure isn’t about following fads or trends. It’s about pursuing personal excellence—it’s about you rediscovering the power to fuel your body right.

Common Challenges and How to Overcome Them

As with any new habit or lifestyle change, macro counting may come with its challenges. Here are some common hurdles you may encounter and tips to overcome them:

Knowledge Gap:

Start learning, or ask questions. No time like the present, no place like the internet. Consult professionals, join online forums—educate yourself, mate.

Emotional Eating:

Not going to cut it Easier said than done for some people, I know. Ditch the cookie, find a punching bag, meditate, journal, slowly cut back on the foods that throw you off—whatever it takes to keep the emotional food fest at bay.

Social Traps:

Check menus ahead of time, plan your macros, make smarter choices while out and about. One wild night isn’t going to send your progress down the drain—but if 80% of the time you are out partying you won’t make much progress unless you do it smartly.


Been there. Rethink your macros, reevaluate your goals, seek expert advice. Plateaus are part of the game, but you’re stronger than any standstill.

The Mindset Bump:

Stop obsessing over restriction and weight loss—start focusing on fueling right and reaching peak health. It’s a healthier way to view what you are trying to accomplish.

Conquering these challenges requires — you guessed it — patience, tenacity, and an unstoppable growth mindset. Stumbled? Brush it off, learn from it, and plow forward. Each setback is a steppingstone to your own personal excellence.

Macro Counting for Different Dietary Preferences

Macro counting is a flexible approach that can be tailored to various dietary preferences and restrictions. Here are some tips for macro counting based on specific dietary needs:

Vegan or Vegetarian:

Listen up, plant munchers… Macro counting hasn’t forsaken you. Protein go-to’s include tofu, tempeh and legumes. No room for refined carbs— bring on the big guns, like quinoa and brown rice. Avocados, nuts, seeds for healthy fat, and you’re golden.


Gluten has you in a bind? Go find some gluten-free grains like rice, quinoa, and buckwheat. Protein isn’t usually the problem here, but pick from lean meats, fish, eggs, legumes, and dairy if it sits well. Fats—we’re talking avocados, olive oil, nuts, and seeds.

Keto or Low-carb:

High fat, moderate protein, low carbs. Avocados, coconut oil, and nuts for fats; meat, poultry, fish, eggs, dairy for protein. Carbs? Only non-starchy veggies and low-carb fruits, obviously.

Remember, these are just the ground rules—you’re the master of your macro game. Tune into your body, play around with your macros to find the sweet spot that works for you. If all else fails, pull in a pro.

Macro Counting Apps and Tools for Easy Tracking

In the digital age, there are so many apps and tools available to make macro counting easier and more convenient. They’re a dime a dozen, but guess what? You need the one that doesn’t mess around. Here are some popular options:

1st Phorm:

This is the beast you want in your corner. It’s no-nonsense, fully customizable, tracks your intake, and serves you progress charts. Set your own macronutrient targets. Barcode scanning, recipe creation—you get the idea. It’s not playing around. Plus, it gives you an advisor to talk with and has tons of livestreams with Registered Dieticians.



It offers macro, vitamin, mineral, and micronutrient tracking. Nice, but is it as all-encompassing 1st Phorm? No, but it’s very close in the nutritional tracking realm. The premium features are pretty awesome.


Known for activity tracking, it’s latching on the macro train. Syncs with devices, simple macro track. Good for beginners.


It’s incredibly popular, and is a leader, but has some features lacking. It’ll do what you want it to and has a broad food database, barcode scanning, and exercise tracking.

Remember this, fitness warriors: the tool is only as good as the hand that swings it. Consistency, accuracy—that’s what gets results, regardless of the app you choose. Now, stop wasting time, choose your weapon, and get back in the saddle.

Next Steps for Mastering Macro Counting

You’ve slugged it out and made it to the end of my guide to macro counting. As of now, you should have covered all your bases—what macro counting is, why it’s worth your sweat, and how to pounce on those macros like a pro.

But here’s the deal: macro counting isn’t just a tool—it’s a frickin’ sledgehammer to smash your goals into tiny, achievable pieces. It’s not just about mastering the numbers; it’s about wielding the power to sculpt your own destiny. Step off the scale and into the life you’ve been hustling for.

Consider macro counting as your secret sauce to facilitate a higher quality of life through fitness. And remember, this isn’t just about being a powerhouse in the gym – it spills over into every nook and cranny of your life. From winning at work to ruling the roost with your family, it’s a total game-changer.

That’s the CONDITIONerd promise. Real, relatable fitness for real, relatable folks. Because personal excellence isn’t a chore—it’s a lifestyle.

Remember: “Fitness is Personal.” So, personalize it. Mold it. Make it work for you. You’ve got the knowledge, now it’s time to apply it. This isn’t just about carving out a body, it’s about carving out a life worth living. A life of power. Potential. Personal excellence.

So, are you ready to stop reading and start doing? It’s time, my friend. Let’s do this thing, and remember, you’ve got me in your corner, cheering you on at every step. Let’s kick those challenges in the face and start living the best lives we can.

Let Us Help You Out

I want to help you achieve better physical and mental health through exercise. Check out the plans I offer to my clients and see if you could benefit from working with me. If you have questions, you can always contact me through the Contact Us page

Personal trainers, like myself, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

If you choose to join one of my programs I’ll get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals. I also do advisory services that guide you along and answer questions you have if you don’t want a fully customized service.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with me to find out what, if any, membership is right for you.

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