How To Lose Weight With Counting Macros? Mastering Weight Loss

Written by Elizabeth Brown

Nowadays, people have to face many challenges to remain fit and fine because there are many types of outbreaks happening, such as COVID-19, but still losing weight is one of the biggest problems for many people. Are you also worried about being overweight? If yes, then don’t feel sad because you are not alone, and many people across the world are worried about this issue. 

Moreover, if you make up your mind, then there are many ways to lose weight, but you have to be consistent with a certain routine for a long time. Here, we will increase your knowledge about counting macros, which is one of the most efficient ways to lose weight. However, counting macros can be very difficult to follow for a long time, but if you find it beneficial, then you should continue counting macros.

Get An Understanding Of Macro Diet And Macronutrients

The first thing you should know about the macro diet is that it is not for everyone because it requires you to weigh your foods before consuming them. Thus, common people who have to deal with everyday hustle and bustle and eat here and there cannot follow this routine for a long time. 

Macro Diet

However, people who are suffering from obesity and have some health-related goals can benefit a lot from a macro diet. Therefore, when you intake food items in amounts that can fulfill the requirements of macronutrients in your body, you can call it a macro diet.

Additionally, you must be familiar with macronutrients because these are the main components that maintain your overall health conditions. The three types of macronutrients are proteins, carbohydrates, and fats, which are important for every human being. Proteins are very helpful for muscle repairs and growth, and you can intake proteins through fish, eggs, dairy products, and poultry as well. 

Similarly, carbohydrates are the main energy source for the body, and you can get them through whole grains, fruits, and vegetables. Moreover, fats in the body support hormone function and absorb fat-soluble vitamins, and you can get them through nuts, seeds, avocados, and fatty fish.

The requirements for these micronutrients can vary according to your body’s requirements because everybody has different needs. Thus, you may need to contact your dietitian to know the requirements for macronutrients in your body. Moreover, you have to use a macro-counting calculator to get the proper amounts of proteins, fats, and carbohydrates.

The Benefits Of Counting Macros In Your Weight Loss Journey

Counting macros before eating every meal can help you lose weight in a very short period. Also, counting macros can improve your body’s organs’ ability to function more efficiently, and you can improve your overall well-being. 

Moreover, you can improve the quality of your diet if you start counting macronutrients. This way, you can avoid eating foods that can provide you with high calories that are difficult for you to burn. 

Further, if you want to improve your muscle mass, counting macros will help. Moreover, you should also know that many bodybuilders, trainers, and influencers count macronutrients before eating anything. This is because a macro diet is very helpful to achieve health-related goals.

Also Check: Best Diet Plans for Weight Loss: Unlock Your Weight Loss Journey

Effective Ways To Count Macros, Lose Weight, And Improve Overall Health

If you want to start counting macros, then you should know the best ways to do it. Here, we will suggest some efficient ways to include a macro diet in your routine and counting macronutrients. This will not only help you lose weight but this way you can improve your overall health conditions. Therefore, let us take a glance at some effective ways to lose weight by counting macros.

1. Figure Out Calorie Requirements For Your Body

If you want to count macros to lose weight, then you have to know how many calories your body burns in a day and how many calories you take in a day. As we have mentioned above, it can vary according to your age, weight, and height. Also, when you know the total daily energy expenditure (TDEE), you can intake the same amount of calories through foods. Moreover, you can use an online calculator to find out the calorie requirements for your body.

2. Find Out How Many Grams Of Proteins, Fats, And Carbohydrates Your Body Need

When you are done calculating calorie requirements for your body, you have to find out the needs for macronutrients for your body. Usually, macronutrients weigh in grams, and you have to know how many grams of proteins, fats, and carbohydrates your body needs. 

It can vary according to your physical activities in a day. For example, if you exercise for about half an hour and intake around 1500 calories daily, then 150 grams of carbohydrates, 112 grams of proteins, and 50 grams of fats can be suitable for your body.

3. Track Your Food, Calorie, And Macros Intake

Your weight is not going to be lost in a day, week, or month, and you have to follow this routine for a long time. Thus, you also have to track your food, calorie, and macronutrient intake to make sure everything is going fine. For this, you can use a food tracker app to know everything in detail.

4. Modify Your Diet Routine If It Is Necessary And Follow This Routine For A Long Time

You can modify your diet if you want, but you must stay consistent with this routine for a long time. For example, if you get bored with a certain food item, then you can replace it with another one that has the same macronutritional properties.

Read More: What Is The Dash Diet? How Do I Start The Dash Diet?

Final Words

Losing weight is not easy for everyone, and many people get frustrated within a few weeks. However, if you cannot follow a healthy lifestyle, then nothing can help you lose weight. But if you really want to lose weight, then you can do it by counting macros. We have explained everything about a macro diet, macronutrients, and ways to count macros so that you can adopt this method to lose weight. 

Moreover, find out the requirements of calories and macronutrients for your body to make a specific routine according to your body’s needs. For this, you can use online calculators and food tracker apps, but consulting with your dietitian can be the best decision.


  • Smith CJ, Perfetti TA, Hayes AW, Berry SC. Obesity as a source of endogenous compounds associated with chronic disease: a review. Toxicol Sci. 2020;175:149–55. doi: 10.1093/toxsci/kfaa042. [PubMed]
  • Egger G, Dixon J. Beyond obesity and lifestyle: a review of 21st century chronic disease determinants. Biomed Res Int. 2014;2014:731685. doi: 10.1155/2014/731685. [PMC free article]

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

Learn More

Leave a Comment