Counting Macros vs Counting Calories
Which Is Better for Weight Loss?
Do you like to journal? Are you a numbers person? Either way, you may be suited to counting the calories or macros in your food each day. It’s a weight loss strategy that pays off for those who can maintain the habit.
Some people like the rigidness of tracking calories or macros. It gives them a satisfying feeling knowing they’re hitting a certain number each day.
If you find yourself in that group, then more power to you! Now, you need to determine whether your energy is better spent counting macros or calories to achieve your goals.
What Is Counting Calories?
Most people are familiar with the idea of counting calories. This is where you set a specific calorie goal for the day and use the nutrition labels or information online to tally your total for the day. The right number for you depends on your age, height, weight, physical activity levels, and weight loss goals.
According to Healthline, females should consume 1,600 calories and males 2,000 if the goal is weight loss. Of course, it should also be the “right” kind of calories from fruits, vegetables, and whole grains. You can't eat cookies and French fries and expect results!
What Is Counting Macros?
Counting macros is a weight loss strategy where you track your daily intake of the three macronutrients – carbohydrates, protein, and fats.
One of the most common strategies is to adhere to a 40/30/30 rule. 40% of your diet is carbohydrates, 30% protein, and 30% fats. Another option is to adhere to the U.S. Department of Agriculture’s recommendation of 45% to 65% of calories coming from carbs, 20% to 35% from fat, and 10% to 35% from protein. You should ideally be consuming complex carbohydrates, which are the “good” kind of carbs, as well as monounsaturated and polyunsaturated fats, aka, the “healthy fats.”
Protein is the cornerstone of a healthy diet. It gives you more energy and helps you feel fuller for longer. Carbohydrates also give you energy throughout the day and fuel your brain, heart, and other vital organs. Healthy fats are necessary for energy as well in addition to helping your body absorb vitamins and lowering your cholesterol levels.
The benefit of counting macros is that you know you’re meeting your nutritional needs for the day. You'll also ensure you're eating foods that will give you energy and make you feel fuller for longer. It’s a bit more difficult than simply adding up calories, but you may find that you feel better overall while on your path to weight loss.
How to Start Tracking
You can start tracking your daily intake of macronutrients or calories the old-fashioned way inside of a cute journal. But technology has made things more advanced! Download any of these fitness apps to ensure accuracy
MyFitnessPal
Fatsecret
Noom
Calorie Counter Pro
Nutritionix Track
MyPlate
Lifesum
My Macros+
Stupid Simple Macro Tracker
MacroTracker
You carry your phone everywhere you go, which makes it easy to log a meal. Some of these apps also have reminder notifications to keep you on track.
Should You Start Tracking?
Research shows that counting calories or macronutrients could be an effective weight loss strategy. In fact, in one study, participants lost up to 5% of their original body weight.
The flip side to tracking is that some people become too fixated on the numbers. It takes the joy out of eating and could even lead to an unhealthy obsession with food. Some research even points to this strategy leading to eating disorders.
Above all, you're the best judge. Tracking your food intake holds you accountable for your choices. Every snack or meal you consume should be purposeful. As long as you can maintain the habit, and counting macros or calories doesn't make you overthink food, then it might be worth trying it for yourself.
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