How to Track Macros: A Complete Guide
If you want to know how to track macros, before you start, first establish how you want your nutrition to support your fitness plan. Your macronutrients ratio is based on your level of carb intake, which is directly related to your fitness goals. Think higher carbs for muscle building, moderate carbs for maintenance, and lower carbs for weight loss.
When you’re getting ready to track macros as part of a fitness and diet plan, you can easily work with your trainer to determine your macros ratio. There are also many online calculators that will determine your ratio after you answer some simple questions. However, the benefit of working with a trainer is that they can ask you for more contextual questions that a computer can’t. They also will be familiar with what’s realistic for you and your body, so you don’t set yourself up for an unrealistic nutrition plan.
Once your goals are established, you’ll start tracking macronutrients each time you eat. There are many strategies and tools available that will make your tracking a seamless part of your day.
Keep a food journal.
Begin day one of your macros tracking by keeping a food journal. Each time you eat, log some notes in a physical journal. This might look like:
Date & time:
What I ate:
How I felt:
Once you know how to track macros and you keep a food journal, you’ll gain insight into the context of your eating. You may notice certain triggers or habits that you hadn’t noticed before. Knowing this type of information will be helpful in removing triggers from your day that may lead to unhealthy eating.
A food journal can also be a huge motivator when you see how much food you have left to eat for the day. Knowing you haven’t hit your macros for the day, you’ll be able to start adding in calories throughout the day and better manage your eating habits.
Use a tracking app.
There are many apps available for download that will track your macros from the palm of your hand. Most of these apps track the numbers for you, so you don’t have to think back and remember at the end of the day. Everyone always has their phone with them already, so a tracking app is an easy way to incorporate macros tracking into your daily routine.
Don’t estimate the numbers.
When you have specific goals, the slightest deterrent from your nutrition can add up at the end of a month. This is why it’s important to be specific with the numbers. Try not to get in the habit of estimating and trying to remember everything you ate at the end of the day. Read nutrition labels for foods that have them, and use them to calculate exact portion sizes and calorie counts.
It’s also a good idea to use a food scale for portion measuring and caloric calculating. Simply place the plate or measuring cup on the scale first and zero out. Then add the food to the plate or cup to see the exact measurement and log it in your tracking app or food journal.
Create a custom nutrition plan with Team Afterburn!
Physical exercise is a big part of losing weight and building muscle, but it’s only part of the equation. At Team Afterburn, we can show you how to track macros and work with you to create a custom nutrition plan to support your fitness goals. We will look at your current diet, and make suggested changes to ensure you reach your goals faster and more effectively. We will also make supplement recommendations so you have an overall picture of what your nutrition should look like.
Ready to start your fitness and nutrition journey? Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!