While searching for a planner recently, I noticed that many meal-prepping sections included a “macros” tab. This area was designed for tracking macronutrients—essential nutrients our bodies rely on for optimal function. Initially, it seemed too similar to restrictive eating, but my curiosity grew as I encountered more conversations about macros online.
Macro tracking, a technique popularized by bodybuilders and professional athletes, has gained traction in mainstream culture through social media, often marketed as a weight-loss strategy.
In this article, three experts—Emily English (@EmTheNutritionist), ALO Wellness Club pilates instructor Bianca Wise, and Rachel Butcher, head of nutrition at Third Space—discuss the growing fascination with macros and explore if tracking them is a healthy practice.
What Are Macros?
The term “macros” is an abbreviation for macronutrients, which include proteins, carbohydrates, and fats. Protein is crucial for muscle development and recovery, as well as supporting immune functions, hormones, and enzymes. Carbohydrates are our primary energy source, while fats play a vital role in hormone production and regulation. It’s important to remember that not all fats are harmful; healthy options like avocados and walnuts can help keep you satisfied.
How Does Macro Tracking Differ from Calorie Counting?
Calorie counting primarily focuses on the total number of calories consumed, without regard to their source. Macro counting, on the other hand, ensures specific ratios of nutrients are consumed, taking into account the quality of the calories in addition to their quantity.
What Is a Macro Calculator?
Macro calculators serve as a tool to determine the ideal intake of protein, fats, and carbohydrates each day. You begin by entering details such as age, gender, weight, activity level, and height (similar to a BMI calculator). The calculator then provides an estimated daily calorie intake, which is broken down into specific grams of protein, fat, and carbohydrates to consume.
The recommended ratios may shift depending on individual goals—such as muscle gain, fat loss, or longevity. For example, someone aiming to build lean muscle might focus on higher carbohydrate and protein intake while consuming fewer healthy fats.
As long as you start with a sensible calorie target, the distribution of macronutrients should allow for a satisfying amount of food rather than leading to restrictive eating. However, if you have any medical concerns, consulting with a healthcare professional before starting any diet plan is advisable.
Curious about a beauty or wellness trend? We want to hear from you! Reach out to Vogue‘s senior beauty & wellness editor at beauty@vogue.com.
Is It Beneficial to Track Your Macros?
According to Wise, “[done sparingly] macro tracking can be a helpful gateway to understanding how food fuels the body, but it shouldn’t be the ultimate objective.” English adds that, “Like many aspects of nutrition, this topic exists in a gray area.” For some, it can be beneficial, while for others it may feel daunting. “There’s no universally correct way to approach nutrition,” she emphasizes. “What works wonders for one individual might not suit another.”
Both experts acknowledge the potential advantages but stress that these depend on individual circumstances. English explains, “Tracking can enhance awareness and help individuals determine if they are consuming adequate protein.” Additionally, it can aid clients in visualizing what a balanced meal truly entails. Wise notes that macro tracking is often most effective in the short term, especially when aligned with a specific objective or medical requirement. “For women facing metabolic concerns or training for performance and strength, understanding macronutrients can provide valuable insights,” she states. “It may help identify issues like under-fueling, inadequate protein intake, or unintentional nutrient omissions, all of which can affect hormones, energy levels, and recovery.”
