What Are Macros and Why Track Them?

Macros—short for macronutrients—are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Unlike counting just calories, tracking macros gives you a complete picture of your nutrition and helps you optimize for specific goals like building muscle, losing fat, or improving energy.

Why Macro Tracking Is Trending

Search interest in "track macros" and "how to track macros" has hit all-time highs in 2026. Why? Because people are realizing that what you eat matters as much as how much you eat. Two meals with the same calories can have completely different effects on your body depending on their macro breakdown.

The Three Macronutrients Explained

Protein (4 calories per gram)

  • Builds and repairs muscle
  • Keeps you feeling full longer
  • Essential for recovery after workouts
  • Target: 0.7-1g per pound of body weight for active individuals

Carbohydrates (4 calories per gram)

  • Primary energy source for your brain and muscles
  • Fuels high-intensity workouts
  • Found in grains, fruits, vegetables, and sugars
  • Target: 40-50% of total calories for most people

Fats (9 calories per gram)

  • Supports hormone production
  • Helps absorb vitamins A, D, E, and K
  • Provides sustained energy
  • Target: 20-35% of total calories

How to Calculate Your Macro Targets

Step 1: Determine Your Calorie Needs

Start with your Total Daily Energy Expenditure (TDEE), which accounts for your basal metabolic rate plus activity level.

Step 2: Set Your Protein Target

Multiply your body weight (in pounds) by 0.7-1.0 depending on activity level.

Step 3: Set Your Fat Target

Aim for 0.3-0.4g per pound of body weight.

Step 4: Fill the Rest with Carbs

Whatever calories remain after protein and fat go to carbohydrates.

Example for a 160lb person wanting to lose weight:

  • Calories: 1,800/day
  • Protein: 160g (640 calories)
  • Fat: 55g (495 calories)
  • Carbs: 166g (665 calories)

Best Ways to Track Macros in 2026

Method 1: Photo-Based Tracking (Easiest)

Apps like Fitnit let you simply take a photo of your meal and automatically calculate the macros. No searching databases, no weighing food, no manual entry. Just snap and done.

Method 2: Food Scale + Database

The traditional method: weigh everything and log it manually. Accurate but time-consuming.

Method 3: Portion Estimation

Use your hand as a guide:
  • Palm = 1 serving of protein
  • Fist = 1 serving of carbs
  • Thumb = 1 serving of fat

Common Macro Tracking Mistakes

1. Being Too Precise

You don't need to hit your macros exactly. Within 5-10g is close enough.

2. Forgetting Cooking Oils

That tablespoon of olive oil adds 14g of fat to your meal.

3. Not Tracking on Weekends

Consistency matters more than perfection.

4. Making It Too Complicated

If tracking feels like a chore, you won't stick with it. Use tools that make it effortless.

How Fitnit Makes Macro Tracking Effortless

Traditional macro tracking requires:

  • Searching through food databases
  • Weighing ingredients
  • Manual data entry
  • Guessing portion sizes at restaurants
Fitnit eliminates all of that. Just take a photo of your food and our AI instantly identifies what you're eating and calculates the macros. It works at home, at restaurants, anywhere.

Getting Started Today

  1. Calculate your macro targets using the formulas above
  2. Track everything you eat for one week to establish a baseline
  3. Adjust based on your results and how you feel
  4. Use photo-based tracking to make it sustainable

Ready to track macros the easy way?

Start Tracking Free with Fitnit