Counting macros means not only tracking your calories, but also identifying which of the three macronutrients those calories come from: protein, carbohydrates and fats. It’s a tool to help you eat more mindfully, whether you want to lose weight, build muscle or simply know what you’re consuming. Below, we explain exactly what macros are, how to calculate them and how to track them in practice.
What are macros in nutrition?
Macros (short for macronutrients) are the nutrients your body needs in large quantities, and they provide energy: protein, carbohydrates and fat. The purpose of counting macros is therefore simple: to keep track of how many grams of each of these three nutrients you eat per day.
Each macro has its own role. Proteins are primarily building blocks, carbohydrates are the most direct source of fuel, and fats serve as both fuel and raw material for hormones and cell membranes, amongst other things. A balanced diet contains all three. So the question isn’t whether you eat them, but in what proportions.
What is the difference between micronutrients and macronutrients?
The difference lies in the amount you need and in the energy they provide: you need macronutrients (proteins, carbohydrates and fats) in grams per day and they provide calories, whilst micronutrients (vitamins, minerals and trace elements) are measured in milligrams or micrograms and do not provide energy. Both are essential in a balanced diet.
So, if you focus solely on macronutrients, you might well hit your target figures but still be getting too few vitamins and minerals. The quality of your dietary choices is therefore just as important as the balance; more on that later.
How many calories do proteins, carbohydrates and fats provide?
Proteins and carbohydrates each provide 4 kcal per gram, whilst fat provides 9 kcal per gram. These conversion factors are laid down by law in the EU (Regulation (EU) No 1169/2011) and form the basis for all nutritional labelling and nutrition apps.
| Nutrient | Energy per gram | Main role |
|---|---|---|
| Proteins | 4 kcal | Building blocks (provide amino acids) |
| Carbohydrates | 4 kcal | Fuel (provides glucose) |
| Fats | 9 kcal | Fuel and building blocks |
| Dietary fibre | 2 kcal | A carbohydrate that remains largely undigested |
| Alcohol | 7 kcal | Provides energy only, no building blocks |
Fat is therefore more than twice as calorie-dense as protein or carbohydrates. A small amount of oil or a handful of nuts therefore makes a significant contribution to your daily total, without making your plate look any fuller.
What do proteins, carbohydrates and fats do in your body?
In short: proteins provide amino acids, the building blocks of muscle tissue, amongst other things; carbohydrates are broken down into glucose, the fuel for your muscles and brain; fats provide essential fatty acids and are necessary for the absorption of the fat-soluble vitamins A, D, E and K.
Proteins
Proteins consist of amino acids, nine of which your body cannot produce on its own. Animal sources of protein (dairy, eggs, fish, meat) and soya contain all the essential amino acids in a favourable ratio; if you follow a plant-based diet, you should combine different sources. The EU register of authorised health claims includes the following statements regarding protein (you can check the register at efsa.europa.eu):
- “Protein contributes to a growth in muscle mass”
- “Protein contributes to the maintenance of muscle mass”
Carbohydrates
Carbohydrates include sugars, starch and fibre. They are broken down during digestion into glucose, which is transported in the blood to your muscles, organs and brain. Wholemeal products, pulses, vegetables and fruit provide not only carbohydrates but also fibre and micronutrients; fast-acting sugars mainly provide energy and little else. You can read more about this in our article on what too much sugar does to your body.
Fats
You need fats as fuel, as building blocks for hormones and cell membranes, and to absorb the fat-soluble vitamins A, D, E and K, amongst other things. Opt mainly for unsaturated fats from nuts, seeds, olive oil, avocado and oily fish. The Health Council of the Netherlands recommends that adults obtain between 20 and 40 per cent of their energy from fat.
How does counting macros work?
Counting macros involves four steps: you determine your energy requirement, choose a macronutrient ratio that suits your goal, convert this into grams and track your intake. You’ll find a calculation example below the step-by-step guide.
- Determine your daily energy requirement. Use an online calculator as a starting point, or track your weight for two weeks whilst maintaining your current intake: if it remains stable, you’re around your maintenance level.
- Adjust your calorie intake to suit your goal. If you want to maintain your weight, eat around your requirement. For muscle building, most plans recommend a modest surplus of around 200 to 500 kcal per day; if you want to lose weight, a similar deficit will work. Even during a calorie-restricted period, maintain your protein intake: “Protein contributes to the maintenance of muscle mass” (EU register).
- Spread your calories across the three macronutrients. A common starting point: first determine your protein intake (see the FAQ below), then choose a fat intake within the range of 20 to 40 per cent of total energy intake, and fill the rest with carbohydrates. The Health Council of the Netherlands recommends a broad range of 40 to 70 per cent of total energy intake for carbohydrates.
- Convert to grams. Divide the calories per macronutrient by 4 (protein and carbohydrates) or by 9 (fat).
Calculation example: suppose you eat 2,000 kcal per day, with a breakdown of 30 per cent protein, 40 per cent carbohydrates and 30 per cent fat. This works out at 150 grams of protein (600 kcal), 200 grams of carbohydrates (800 kcal) and approximately 67 grams of fat (600 kcal). The ideal breakdown varies from person to person, depending on your goals; there is no single ratio that works best for everyone.
How can you track your macros?
The easiest way to track your macros is to use a nutrition app such as MyFitnessPal, Yazio or Lifesum, combined with the nutritional information table on the label. This table is mandatory across the EU on pre-packaged food, so you’ll always have the figures to hand.
- Weigh your portions with kitchen scales for the first few weeks; estimating by eye is often way off the mark.
- Look at your weekly average rather than focusing on a single ‘perfect’ day.
- Fill the bulk of your macros with unprocessed foods, such as vegetables, fruit, wholemeal products, pulses, dairy, nuts and fish; your micronutrients will usually follow naturally.
- Think of counting as a learning process: after a few months, you’ll be able to estimate portions accurately and won’t need to log everything every day.
Frequently asked questions about macros
Is alcohol also a macronutrient?
Alcohol provides 7 kcal per gram and is therefore technically the fourth energy-providing nutrient. However, your body doesn’t need alcohol for anything; if you’re counting macros, you’ll usually just add the calories to your daily total.
Do I need to count macros to eat healthily?
No. If you eat a varied, balanced diet in line with general healthy-eating guidelines, your nutrient ratios are usually automatically balanced. Counting is mainly useful if you have a specific goal or want to learn what’s actually in your diet; think of it as a temporary learning tool, not an end in itself.
Does fibre count as a carbohydrate?
Fibre is a carbohydrate, but most of it isn’t digested and therefore provides an average of 2 kcal per gram. On the EU label, it’s listed separately in the nutritional information table; nutrition apps handle this differently, so check how your app calculates it.
How much protein do you need each day?
The Health Council of the Netherlands recommends approximately 0.8 grams of protein per kilogram of body weight per day for adults. For strength athletes and those involved in high-intensity endurance sports, sports nutrition guidelines often recommend values between 1.2 and 2 grams per kilogram.
If your calculations show that your protein intake in particular is falling short, a protein shake is a practical supplement: one serving of organic whey protein or organic vegan protein provides around 20 grams of protein for relatively few calories and therefore fits into almost any macro plan. In our protein range, you’ll find all the different varieties, each with a full nutritional table, so you know exactly what you’re counting. To find out why protein powder can be useful even when you’re not counting macros, read about the benefits of protein powder.
