How to track your macronutrients needs

Macronutrients, which include protein, carbohydrates, and fats, are essential for maintaining a healthy diet and achieving your fitness goals. Tracking your macronutrient intake can help you ensure that you are meeting your nutritional needs and making progress towards your fitness goal. If you are new to tracking and counting your macronutrient needs and feel overwhelmed, do not worry! I am going to tell you step-by-step. You may also want to read HOW TO START TO WATCH PFC BALANCE: 20-10-35 RULE to get familiar with tracking your macronutrients.

Table of contents:

• How to start tracking calories to lose weight
• How to start tracking macronutrients as losing weight
• My story

How to start tracking calories to lose weight

Before start tracking macronutrients, you need to know your calorie needs first.

Here is a list of how to start tracking your calories in order. Details are as follows:

1. Find out your basal metabolic rate (BMR) = the number of calories your body needs to maintain basic functions at rest
2. Find out your total daily energy expenditure (TDEE) = the number of calories your body needs to maintain basic functions with daily physical activities.
3. Create a calorie deficit of a few hundred calories from your total daily energy expenditure (TDEE)

The first step in tracking your macronutrients is to determine your calorie needs. First, calculate your basal metabolic rate (BMR), which is the number of calories your body needs to maintain basic functions at rest. After you figure out your basal metabolic rate, you figure out your total daily energy expenditure (TDEE), which is the number of calories your body burns with your daily physical activities. Total daily energy expenditure is also referred to as maintenance calories, where you can maintain your weight. This is the number that is influenced by your level of physical activity. After you get the total daily energy expenditure (TDEE), you create a calorie deficit of a few hundred calories. A calorie deficit is the number of fewer calories you are getting than your total daily energy expenditure (TDEE). The number depends on, basically, how fast you want to lose weight. You can calculate the number of calorie deficits by adding 10% to 20% of your total daily energy expenditure (TDEE). One piece of advice here is not to exceed 20% of your total daily energy expenditure for your calorie deficit to avoid losing weight in an unhealthy way. Furthermore, do not go under your basal metabolic rate (BMR).

Let me share my actual numbers as an examples.: (I got this number from one of the apps I am using. You may also want to read HOW TO TRACK MACRONUTRIENTS WITH FOOD TRACKER APPS.)

Example 1: Want to lose weight at maximum speed in a healthy way

Basal metabolic rate (BMR) = 1,192 kcal
Total daily energy expenditure (TDEE) = maintenance calories = 1,639 kcal
A calorie deficit = 328 kcal (20% of 1,639 kcal)
Calorie needs (to lose weight) = 1,311 kcal (1,639 kcal – 328 kcal)

Example 2: Want to lose weight slowly (this is recommended for individuals who are about to start calorie/macronutrients tracking)

Basal metabolic rate (BMR) = 1,192 kcal
Total daily energy expenditure (TDEE) = maintenance calories = 1,639 kcal
A calorie deficit = 164 kcal (10% of 1,639 kcal)
Calorie needs (to lose weight) = 1,475 kcal (1,639 kcal – 164 kcal)

You can find various online calculators that can help you estimate your BMR and TDEE based on your age, weight, height, sex, and physical activity level. Calculating them with apps makes it easier to start your macronutrient tracking because those apps usually calculate the ratio of your macronutrient needs.

It is important to create a calorie deficit, but that does not mean that you only track your calorie intake. Remember that your calorie intake consists of all macronutrients (protein = 4 kcal, fat = 9 kcal, and carbohydrate = 4 kcal). That means you can create a calorie deficit with different ratios of macronutrients. Let’s look at them in depth in the next section.

how to start tracking macronutrients as losing weight

Calculate each macronutrient ratio needs from the number of total daily energy expenditure (TDEE) with calorie deficit
While individual needs may vary, a common macronutrient distribution is:

• Protein: 10-35% of total calories
• Carbohydrates: 45-65% of total calories
• Fats: 20-35% of total calories

Again, if your goal is to lose weight, when it says “total calories,”  it is calories after subtracting a calorie deficit from your total daily energy expenditure (TDEE). In other words, if you need to know your macronutrient needs while maintaining your weight, use total daily energy expenditure (TDEE) without any calorie deficit.

For example, my calorie needs to lose weight at maximum level in a healthy way is 1,311kcal (see above for your reference). This means:

• Protein: 10-35% of 1,311 kcal = 131 kcal-459 kcal
• Carbohydrates: 45-65% of 1,311 kcal = 590 kcal-852 kcal
• Fats: 20-35% of 1,311 kcal = 262 kcal-459 kcal

Now let’s convert those calories from each macronutrient to grams using my numbers. Again, your calorie intake consists of all macronutrients (protein = 4 kcal, fat = 9 kcal, and carbohydrate = 4 kcal)

• Protein: 131 kcal-459 kcal = 33 gram-115 gram (calories divided by 4)
• Carbohydrates: 590 kcal-852 kcal = 148 gram-210 gram (calories divided by 4)
• Fats: 262 kcal-459 kcal = 29 gram-51 gram (calories divided by 9)

Now you get the idea how to come up with your macronutrients needs. However the range is pretty big and you might find difficulty finding your exact number. To come up with your exact number, there are a few things you have to consider:

• Physical activity level:

Your level of physical activity also plays a role in determining your macronutrient needs. If you have a sedentary lifestyle, you may require fewer carbohydrates compared to someone who engages in regular intense exercise. Conversely, athletes and individuals with high activity levels may need to increase their carbohydrate intake to fuel their workouts and promote optimal performance.

Protein requirements also increase with physical activity, as it is essential for muscle repair and growth. Athletes and those engaged in strength training may benefit from consuming a higher protein intake to support muscle recovery and development.

Based on my experience, my recommendation for protein intake is to get 1.5–2 grams of protein per kilogram, especially if you are doing strength training and trying to build muscle. I personally recommend trying different numbers to find your own. For example, if you feel like your stomach is bloating or having constipation, you might want to decrease the amount of protein and increase your carbohydrate intake, especially fiber. You have to listen to your body.

• Fitness goal

Your goals and preferences also play a role in determining your macronutrient needs. If your goal is to lose weight, which is what this article is mainly talking about, you need to create a calorie deficit by consuming fewer calories than you burn. In this case, adjusting your macronutrient ratios can help optimize weight loss while still providing adequate nutrition. If your goal is to gain weight (muscle), you need to create a calorie surplus by consuming more calories than you burn. In this case, adjusting your macronutrient ratio can help optimize muscle gain. There are also many different types of diets, such as keto/low-carb diets, low-fat diets, high-protein diets, and so on. Your number varies based on the style of diet you will stick with as well.

It’s important to remember that these calculations provide a starting point and may need to be adjusted based on individual needs and goals. It’s also essential to monitor your progress and make any necessary adjustments along the way.

• Preferences and conditions

Personal preferences such as dietary restrictions, food allergies, or ethical choices (e.g., vegetarian or vegan) can influence your macronutrient needs. For example, vegans may need to pay closer attention to their protein intake and ensure they are getting enough plant-based protein sources.

Certain conditions can also impact your macronutrient needs. For instance, people with specific dietary requirements due to conditions like celiac disease or lactose intolerance will need to adjust their macronutrient intake accordingly.

For example, if you are taking the minimum amount of fat (still in range), and if you start seeing your hair getting dry and your skin condition getting worse, you have to adjust your fat intake accordingly. Again, you have to listen to your body. For example, I know the minimum amount of fat I have to take is 40 grams. If my fat intake goes below that number, I can see how my body reacts to it in a negative way.

My story

When I first started my fitness journey, my main goal was “to lose weight.” I did not think in depth about how I lose weight, but I just wanted to be leaner. Honestly, I was always on the chubbier side rather than the leaner side of my life, but I additionally gained weight after pregnancy with the two boys and being stuck at home with my boys during the pandemic, not moving much but baking cakes and cookies every single day. What I did first was just cut my calorie intake and run or walk almost every day with my boys. I did not care about macronutrients back then, so I was mainly eating lots of vegetables and some beans, tuna, chicken, and some carbs for almost 4 months. I did lose weight mainly because I was in a calorie deficit but I am 100% sure I lost muscle since my main meal was vegetables.

I did like how I achieved weight loss and how I looked, but I then realized I totally lost my curve. That is where I started studying and learning how the body works, and I got interested in strength training. One of the biggest things about strength training is gaining muscle. If you get more muscle, your metabolism rate goes up, meaning you burn more calories daily. In other words, if you lose more muscle, your metabolism goes down, making it easier to store fat. Further, if you want to gain more muscle, you need a good source of muscle protein. That is when I started to look at how much protein I was taking, and then I started looking at other macronutrients as well.

First, I was not tracking macronutrients with specific numbers, but I just kept in mind how to input each macronutrient in my diet. I started seeing changes in my body—gaining muscle and a defined line—and I wanted to track them more closely. Let me share my number as an example to show how I came up with my own numbers. (These numbers are based on my body, so please look at them as just an example.)

I first calculated the total calories I need to lose weight slowly, which is 1,475 kcal. I first calculate my protein needs: 1.8 grams times my weight in kilograms, which is 96 grams. I picked the number 1.8 because I do strength training at least three times a week and want to gain muscle. However, if I calculated with 2.0 grams of protein and consumed 106 grams of protein, I was feeling bloated and not feeling well, so I adjusted my number based on my condition. I then get my fat number. I know my range for fat is from 29 grams to 51 grams, and I learned that if I get less than 40 grams, I start feeling hormonal imbalance, dry hair, and dry skin. I, however, did not want to set the fat at a maximum of 51 grams because it would make my carbohydrate needs lower and make it harder to control the number. Therefore, I set my fat needs at 48 grams. I then just calculated the rest of the calories and came up with my carbohydrate needs of 166 grams. 

Determining your exact macronutrient needs is a personalized process that requires careful consideration of various factors. By taking into account your BMR, activity level, goals and preferences, health conditions, and engaging in some trial and error, you can find the macronutrient ratios that work best for you. 

Finally, it’s important to remember that determining your exact macronutrient needs may require some trial and error. Everyone’s body is unique, and what works for one person may not work for another. It can be helpful to track your food intake and monitor how different macronutrient ratios make you feel and perform.

Keep in mind that your macronutrient needs may also change over time, depending on factors such as age, hormonal changes, or shifts in activity level. Regularly reassessing and adjusting your macronutrient intake can help ensure you continue to meet your nutritional needs.

Tracking each macronutrient is honestly extra work, and sometimes I forget (oops). I personally think it is ok not to track EVERYTHING EVERYDAY, but I keep in mind about it all the time. I still want to enjoy meals with my family and friends, or I want to enjoy great foods when we travel, so I try to accommodate that. My words for you and also for myself are “keep it moderate.“. 

There are also very useful food tracker apps you can track your macronutrients easily. You may want to read HOW TO TRACK YOUR MACRONUTRIENTS WITH FOOD TRACKER APPS.