The Beginners Guide To Counting Macros

I understand that counting macros can be a little intimidating. I once thought it was only for bodybuilders or bikini competitors. But once I was able to make it work for me , an average stay at home mom with barely any time, I knew this was something that would stick. I want to teach you the basics of what you need to know about counting macros. I hope my beginners guide to counting macros is the push you need to start your own journey!

This post contains affiliate links

The Beginners Guide to Counting Macros

Macros, If It Fits Your Macros, Flexible Dieting, really whatever you want to call it. It’s all the same thing. The main idea is that based on the specific numbers given to you per your specific goals, you can eat what you want and still lose weight. This has been the easiest approach to weight loss I have ever done, and believe me I’ve tried them all! Knowing that I didn’t have to deprive myself of the foods I loved was a game changer in my weight loss journey. I honestly won’t ever try anything else because I know counting macros works for me!

I have to add I am in no way a nutritionist or doctor. I’m just a regular stay at home mom who was fed up with hating her body. I found an approach that worked for me and allowed me to live a normal life. I want to share my journey with you in hopes it can be helpful or inspiring you.

So, what are macros and why should I count them?

Macros is short for macro nutrients, which are carbohydrates, fats & protein. These are the three things, including micro-nutrients (vitamins and minerals we get from fruits and veggies), your body needs. The idea of counting macros is based on your current goals, workout level, and body composition. Based on all of those things combined is when you receive your set of macros to follow. For example, if you are trying to lose fat, your macros will be based on a calorie deficit and most likely have protein be the focus while carbs and fats are a little lower.

Why Protein?

The reason for this is because although carbs and fats are where all the fun is, protein helps in keeping the hunger hormone at bay. Which causes you to feel satiated longer, that way you feel less hungry and you won’t feel the need to overeat. It also helps in maintaining your muscles especially during weight loss. When you think of protein, I’m sure your mind automatically goes to boring ole chicken. But as long as you are aware of the other macros in your favorite meat products you can have what you enjoy and still see results.

protein sources

• Chicken breasts – sounds boring but if cooked properly can be really delicious
• Chicken thighs – more flavor but higher in fat so be cautious
• Ground turkey – This is my least fave, I can’t seem to get it right but I enjoy a good turkey burger every now and then
• Turkey Breast
• Ground beef – the leaner the better, I aim for 93%/7% fat ratio
• Eggs
• Egg whites
• Plain Greek yogurt – there is so much you can do with this it’s amazing. Use it as a base with fruit or use it as a topping in place of sour cream. There’s even a way to make pizza crust with it.
• Protein powder – my absolute favorite of all time will forever be Optimum Nutrition Vanilla Ice cream. Makes plain oats taste heavenly.
• Turkey bacon
• Turkey Sausage
• tofu
• beyond meat – some of the faux meat have a lot of fat so be cautious

How to get started with Counting Macros?

First things first you want to make sure you are ready to commit to however long it’ll take you to not only reach your goal but long enough to know your numbers are working for you. With macros it’s a bit of trial and error before hitting the sweet spot of numbers where you consistently see change. Of course a lot more goes into it like activity level, consistency, and patience. What you want to do before anything is of course figuring out your numbers. There are a million free calculators out there but aren’t 100% accurate. Hiring a coach is the best way to go about it especially if you are brand new to it all. When they calculate your macros they take into account most things the calculators won’t.

Not to mention they add a level of accountability and guidance. I will forever always recommend Mallory she’s the best!

If you can’t afford a coach right now don’t let that discourage you. Using the free calculators to start is better than nothing. You’ll just have to be more aware of your weekly progress and how those numbers are working for you and adjust if necessary.

Tips for Success in Counting Macros

One of the things that used to discourage me about “going on a diet” was how long it took. But I realized it’s because I was miserable from the boring food I was eating. Counting macros allowed me to enjoy the food I love just in moderation. Of course you can’t eat pizza and pop tarts all day, but counting macros has helped make it possible to fit them into my weekly meal plan. Being able to do this allows me to focus on other things and not my next meal because I know that I am still eating food I enjoy.

A few things to remember:

It takes time and a little trial and error

Don’t let this discourage you, if this is something brand new to you, it will take time to figure out how it’s going to work best for you. But I guarantee if you stick to it you will be successful.

Get to know nutrition labels

You’ll need to start looking at the nutrition labels of ALL the food you buy. It’s crazy when you realize your favorite “healthy” dressing has a ton of fat in it. This helps educate yourself on what foods will work best to fit within your macros. You don’t have to give up salad dressing you just have to find what will fit.

No food is bad or good

I know this one is a hard one to understand. I grew up thinking my whole life that pizza was this terrible thing when in reality it’s just food. Every food has it’s purpose and benefits. Some foods benefit you physically and other foods benefit you spiritually and mentally. Before you disagree, you can’t tell me you’ve never had a life changing experience when eating the most delicious slice of pizza…exactly! Of course, pizza isn’t going to give you the nutrients broccoli will but it can all fit when counting macros.

Plan your day around your favorite things

Speaking of pizza, if you are planning on going out or attending an event add that specific meal into your counter first. This way you can plan to rest of the day around that meal and not worry about going over.

Sign up for MyFitnessPal

I know there are a lot of trackers out there but MyFitnessPal is the most used and has the most foods added to it. When you are first starting you want to make sure that it is accurate so if you have the label in front of you it’s best to compare just to be safe.

Common Questions/FAQ About Counting Macros

Pin for later

Is it Really possible to lose weight while counting macros?

In short, yes! But just like with everything life changing, you have to work at it. It takes time, consistency and patience. It’s a constant learning curve the first few weeks but I promise you will get the hang of it. Don’t over complicate it, hit your macros as best you can, workout and don’t stress over the small stuff. We aren’t competing as bodybuilders, we aren’t trying to win a bikini competition. We are moms who want to feel and look good without giving up the things we enjoy. Take your time with it and you will get there!

What Can I eat While counting macros?

ANYTHING! That’s the beauty of this, you can still enjoy the food you love and see results. Now i’m not saying you can eat pop tarts, pizza and burgers all day but it is possible to fit them in your diet without it being a “cheat meal.” Everything in moderation, the point is to learn how to fit your favorite foods into a healthy lifestyle. We want to put a focus on fruits, vegetables, whole grains and lean protein, foods that are nutritious to our body. But adding a slice of pizza or a burger here or there won’t hurt your progress. I like to follow the 80/20 rule, 80% of my meals come from nutrient dense foods and the other 20% I fill with my faves like sushi.

How do I know I’m calculating right?

Do I have to hit my numbers exactly everyday to see results?

Definitely not! If you can you want to try and hit +/-5g of your macros. Consistency is the name of the game! So as long as you are hitting your numbers consistently, even if it’s a bit off your given numbers, you’ll see results. I have never hit my numbers perfectly, of course I aim to because I like a challenge but it’s just not possible for me. I still saw results and it made it less stressful when I went over a bit.

Is It possible to eat out when counting macros and not go over my numbers?

Definitely! With counting macros a lot of it is being prepared. Before you go out to dinner to your favorite restaurant be sure to look at the menu ahead of time. If you know a day in advance where you are going this helps with planning better. A lot of restaurants now have nutrition information on their website, so it makes it easier. MyFitnessPal also has a huge database of restaurants from other people inputting them. Keep in mind a lot of it is going to be guesstimating. It’s better to over count then under. Be sure to drink a ton of water to balance out the extra sodium you’ll be consuming so you don’t feel so bloated.

The Last Thing You Need to Know about counting macros

I know this was a lot of information but it is the most basic things you’ll need to know to help you get started with counting macros. What I want you to take away from this is that it is possible to lose weight, eat your favorite foods and still see results. It just takes a lot of patience, consistency and planning.

Be sure to save this for later so you can always reference back to it when you need it.

Please subscribe to my newsletter where you’ll receive tips, meal preps and new posts straight to your inbox. By Subscribing you’ll also receive a macro cheat sheet to help you plan your meals a little easier. You’ll receive a breakdown of foods that fit each macro group, grocery list template, and meal plan template. I want to make this as easy for as possible!