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Monday - Friday 6:00am - 8:00pm 150 St. John St, Portland, ME
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How to Track Macros


Leading from last weeks newsletter about different diets and how they all boil down to the same thing (calorie deficit), I wanted to give a little more clarity on how to track your calories / macros BECAUSE this is the most straightforward, flexible and educational way to reach your fitness/nutrition goals.

If you missed last weeks newsletter about different diets and how they ‘work’, CLICK HERE.

One thing I want to be clear about is that tracking macros is NOT something that’s meant to be done long term or make you feel trapped. The purpose is for it to be something you do short term to LEARN FROM.

Many people I chat with that have never tracked their calories / macros tend to find it super daunting / complicated / intimidating etc. To those of you that feel this same way, YOU’RE LABELING THIS BEFORE EVEN TRYING IT.

What’s the best way to learn something??? TO DO IT. Then you’ll wonder why you wasted so much time being scared of it ; )

It’s actually very simple and lucky for us, technology takes away A LOT of the work. My two favorite apps to use are My Fitness Pal and My Transphormation. 

Since talking about how to track on an app is kind of hard to do HERE is a video I made years ago that walks you through the process on MFP. The My Transformation App is also great for macro tracking and includes workouts, a place to upload your progress photos & log your weight. This also has a huge database and food scanner to make it super easy to enter your food.

Although My Fitness Pal and My Transphormation will give you calories / macros to follow, neither consider where your metabolism is at now. Read this newsletter to best figure out what calories/macros YOU need to reach your goals.

Now that you’ve watched the video & read that newsletter, here are some additional tips:

  • Do your best to measure what you’re eating. I definitely recommend picking up a food scale! Find an entry that is similar to what you ate or scan the item if it has a label & log the amount you ate.


  • Be patient and leave lots of room for trial and error. Don’t expect to nail your macros on day 1 or even week 1!


  • For example, let’s say you’re left with 15g protein 30g carb and 2g fat at the end of the day, don’t just eat random things to fit your desired protein, carb and fat #’s. Call it a day and see how you can plan ahead the next day to better hit your numbers.


  • OR, if you are over let’s say 2g protein, 20g carb and 15g fat. See where you can cut back on something the next day!
  • And of course there will be some times you are over and under. I find it’s most common to be under on protein & over on carbs & fats. This simply means you need to find ways to increase your portion of protein at meals and decrease your portions of carbs & fats.

Planning your whole day ahead is a great way to ensure you’re hitting #’s and leaves you with less decision making during the day. All you gotta do is follow the plan you set out for yourself! If you change your mind then that’s the beauty of this, you can erase what you planned & plug in something different!

It’s really not difficult at all. It’s just a matter of DOING it and you learn as you go, I promise. 

Also, it becomes less and less time consuming as you go. Like 5 min TOPS each day. And if you eat the same things day to day you don’t even need to log it again because you know the day you did log fits your #’s. 

Like anything, it’s as difficult as you make it in your mind ; )

Choose your hard. Be stuck with your goals or take the steps to do what it takes to reach them! Like I mentioned previously, this is a temporary thing that gives you the knowledge you need surrounding food, choices & portions to be successful long term.

Lastly, I understand tracking macros isn’t for everyone and I would never speak in absolutes. This is just something I think MOST people will greatly benefit from. Also, listening to your body (hunger/fullness) is ALWAYS more important than hitting numbers, so please keep this at the forefront. And while you can ‘fit’ anything you want and still hit your #’s, your focus should still mainly be on whole foods.

Most importantly, think as food as a means to FEEL better not look better (even though that may happen as a result too).

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