If you hit the gym or follow the latest nutrition trends, you may have heard of macro tracking. This method of eating, otherwise known as IIFYM (If It Fits Your Macros) involves setting daily recommended goals for each of the 3 macronutrients – carbohydrates, protein and fat.
Macrometry is often practiced by those who want to gain weight, lose fat or build muscle. If you’re someone who likes guidance and structure around what to eat and in what portions, macro tracking might appeal to you.
While counting macros has its advantages, there are some potential disadvantages to consider. What is macro counting and how can you do it right for best results? Read on for the pros and cons of macro counting and how to decide if it’s right for you.
What is macro counting?
Macrometrics is a common trend that focuses on eating a set amount of carbohydrates, protein, and fat—which are three macronutrients. These “macronutrients” are so called because our bodies need them in “macronutrients” or large amounts.
Eating a balanced diet that includes the recommended serving of each macronutrient can support your health goals, such as changes in body composition, especially weight gain or weight loss. Depending on your goals and preferences, you’ll have a specific macro goal to hit each day in terms of grams of carbs, protein, and fat.
Carbohydrates, fats, and proteins provide a certain number of calories per gram, so without even realizing it, you’re also tracking your total calories by counting your macros. Your macro breakdown can be adjusted to achieve a calorie deficit for weight loss or a calorie surplus for weight gain.
Either way, variation in macronutrient distribution can depend on your goals and personal dietary preferences. We help create long-term goals for our clients and hold them accountable for following through on their plan.
What are the advantages of macrometry?
As with any dietary pattern, there are always pros and cons to consider. Some of the advantages of macrometry include:
Balanced consumption of macronutrients
By having a set amount of carbohydrates, protein, and fat to eat, your body will meet your macronutrient needs to support basic bodily functions. Many of my clients tend to eat too much of one macronutrient and not enough of another, which can hinder their progress. A common mistake I see is eating too many carbs and not enough protein.
Counting macros ensures you’re eating the recommended balance of all three macros, which can be beneficial for those who tend to eat more of one than the others. It’s not just about sticking to your calorie range, it’s also about the portions of what you choose to eat within that calorie allotment.
Portion size awareness
Counting macros requires measuring foods to ensure you’re getting each macro in the proper amount. This helps to realize the correct portion sizes needed, as most people tend to overestimate this (or not measure it at all).
For example, you can eat 1 cup of trail mix when the serving size is actually ⅓ cup. Measuring your food helps you become more mindful about how much you eat, but it can take some practice. This can also help you cut calories naturally by reducing portion size. For some customers who are already mindful of common portion sizes, they prefer tracking macro plans.
It can support changes in body composition
Studies show that recommending specific amounts of macronutrients based on body weight can support healthy changes in body composition, weight loss, or weight gain. Defining your macros based on these suggestions can help you achieve your goals.
Weight loss occurs when your macronutrients are in a range that creates a calorie deficit. However, in this case, instead of counting calories, you count your total grams of carbs, protein, and fat.
A nutrition expert, such as a registered dietitian, can help you get your macro goals right based on your individual needs and goals. It’s best to work with a professional, rather than leaving it to chance or guessing based on what a nutrition app recommends.
It allows flexibility in your diet
The number one rule of IIFYM is that all foods can fit into your long term, no food restrictions. In other words, it doesn’t matter where of those grams of carbs, fat, or protein come from as long as they add up to the recommended total grams by the end of the day.
This is beneficial as it allows you to have flexibility in the types and amount of food you consume at any given time.
What are the disadvantages of macrometry?
If you’re considering trying macro counting, here are some downsides to consider:
It does not take into account the quality of the food
While counting macros provides benefits, focusing only on macros can overshadow the most important aspect of nutrition— nutrition. As mentioned, this way of eating allows you to eat any food as long as it fits your macros. While this may sound interesting and more flexible, you may end up consuming foods of lower overall quality, which lack nutritional value and are not rich in nutrients. No matter how perfectly you hit your macro goal, it can leave you feeling hungry.
Food choices should not only be concerned with their macronutrient content, but with all the nutrients they provide. Poor quality food can negatively affect your health over time.
It does not take micronutrients into account
Although all foods are fair by macrometric measurement, you may be missing out on essential vitamins and minerals (micronutrients). For example, the majority of your fat grams may come from animal sources such as cheese and meats (saturated fat) rather than foods rich in healthy fats such as avocados or nuts that provide nutrients such as omega-3s, fiber and potassium .
By solely counting macros and ignoring other important nutrients, you can end up with a diet that lacks essential vitamins and minerals.
It can create overly strict habits
While counting macros provides awareness of how much you’re eating, constantly counting and tracking can create some overly strict habits and could even promote disordered eating.
For example, you might stress about going over your macros or worry about how you’ll stick to the plan when you eat out. It’s not always possible to measure your food and this can lead to obsessive thoughts about food or feelings of guilt.
If you’re mentally preoccupied with food choices to the point where it negatively affects your mental health, social life, and relationships, that “healthy way of eating” is no longer healthy. If you find that this is the case for you or you have a history of an eating disorder, macro tracking is probably not the best plan for you physically or mentally. Food is much more than the number of grams it contains for certain macros.
It can reduce the variety of foods
While no food is technically off limits with macrocounting, people who count macros tend to get into the habit of eating the same foods over and over again. That’s because it’s easier to keep track when you limit your consumption to the same few items.
This way, you can reduce the variety of foods you eat to save time. Less variety also means fewer vitamins and minerals needed to optimize health. We know that eating a variety of foods, especially plant-based foods, is beneficial for the overall health of our gut microbiome.
Should I be counting macros?
Counting macros absolutely works for some people and can provide the necessary structure to eating specific amounts of each macronutrient. It could be a useful method when trying to first understand portion sizes and meal makeup in an effort to manage your weight or build muscle.
However, proper nutrition should also be embraced nutrition and extends far beyond simple macronutrient distribution. You may be hitting your macro numbers every day, but that doesn’t equate to better health.
For optimal health both mentally and physically, see the whole picture beyond macros only. An eating pattern that allows you to eat foods you enjoy while emphasizing a healthy meal pattern is optimal as it is the most sustainable way to eat.
For best results and individual guidance, work with a dietitian who can guide you through your nutritional journey. As registered dietitians and performance coacheswe help active people like you achieve your personal goals while maximizing your nutrition.
