by Susan Stamper •
Content Marketing Manager, ChiroHealthUSA •
My Love-Hate Relationship with Macro Counting
I have tried counting macros more times than I can shake a stick at. I start off strong, feeling like a nutritionist with a fancy calculator, weighing my food with the precision of Granny measuring flour for biscuits. But then, my dedication starts to fade. Before I know it, I’m eyeballing portions, thinking “Eh, that’s about a serving,” and justifying eating straight from the bag of chips as “carb-loading.” Some days, I feel like tracking macros makes all the difference—like I’m on my way to fitting back into my high school jeans. Other days, I swear it’s just a numbers game, and I might as well be playing bingo at the church social. And let’s not even talk about the struggle of avoiding processed foods. One minute, I’m meal-prepping like I’m on a Food Network show, and the next, I’ve blacked out and eaten an entire sleeve of Girl Scout cookies. If this sounds familiar, welcome to the club. Let’s take a deep dive into this wild ride called macro counting.
What Are Macros, Anyway?
Macros (short for macronutrients) are the big three nutrients that keep us going: carbohydrates, proteins, and fats.
- Carbohydrates (4 kcal per gram): The glorious energy source responsible for your love of biscuits and gravy.
- Proteins (4 kcal per gram): The building blocks of muscle and the reason gym bros chug protein shakes like it’s sweet tea on a hot day.
- Fats (9 kcal per gram): The misunderstood hero that keeps hormones in check and makes pecan pie taste divine.
Unlike micronutrients (aka vitamins and minerals), macros provide the calories your body needs to function. Tracking them is supposed to help you hit fitness goals, but as we’ll see, it’s not all sunshine and sweet tea (Aragon et al., 2017).
The Science Behind Macro Counting
The idea is simple: by tracking how much of each macro you consume, you can optimize your diet for fat loss, muscle gain, and/or maintenance. Science backs up the idea that eating the right macronutrient balance can help with body composition (Aragon et al., 2017).
But here’s the catch—nutrition isn’t a one-size-fits-all deal. Some folks swear by macro counting; others find it about as effective as a screen door on a submarine. Researchers still debate whether counting macros is the best approach for weight loss and muscle gain (The Conversation, 2020).
The Pros of Counting Macros
1. Personalized Nutrition (a.k.a. The Control Freak’s Dream)
Tracking macros means you’re not following a cookie-cutter diet plan. You get to eat in a way that fits your goals and preferences (Medical News Today, 2023). Plus, it gives you an excuse to justify that extra spoonful of peanut butter—”It fits my macros!”
2. Encourages Balanced Eating (Until It Doesn’t)
Since you’re focused on hitting macro goals, you tend to eat a mix of proteins, fats, and carbs. In theory, this keeps your diet balanced. In reality, it might lead you to Google “how many carbs are in a Krispy Kreme donut” and then rationalize it as “an energy boost.”
3. Can Help With Muscle Gain and Fat Loss (If You Actually Stick to It)
Science supports the idea that a high-protein diet helps maintain muscle while losing fat (Harvard Health, 2019). This is great—if you don’t let “just one cheat meal” turn into a full-blown barbecue buffet weekend.
4. You Become a Human Food Encyclopedia
After a few months of tracking, you’ll have an uncanny ability to estimate the macros of any meal. A plate of shrimp and grits? “About 30 grams of protein, 50 grams of carbs, and a whole lotta happiness.” It’s a cool party trick if your friends are into that sort of thing.
The Cons of Counting Macros
1. It’s Time-Consuming (And a Little Soul-Sucking)
Measuring, logging, and obsessing over numbers can turn eating into a chore (Alhassan et al., 2019). One day, you’re meticulously tracking; the next, you’re eating fried chicken over the sink, telling yourself it’s “just one meal off-plan.”
2. Can Create a Love-Hate Relationship with Food
Ever found yourself debating whether half a banana will fit your macros for the day? That’s when you realize macro counting might be making you a little crazy (The Conversation, 2020). For some, it can lead to food anxiety.
3. It Doesn’t Guarantee Nutrient Quality
Technically, you could hit your macros eating nothing but Moon Pies and protein shakes. While that sounds like a dream, your body (and digestive system) might disagree (Alhassan et al., 2019).
4. Sustainability is… Questionable
Unless you love logging every bite you eat for eternity, macro counting isn’t always sustainable (Harvard Health, 2019). Eventually, life happens—you go to a crawfish boil, get busy, or just stop caring as much. And suddenly, “eyeballing portions” becomes “this looks close enough.”
Alternatives to Macro Counting
If you’re burned out from tracking or just don’t want to live life glued to a food scale, consider these alternatives:
- Intuitive Eating: Trust your hunger cues and eat like a normal human instead of a calorie calculator (Alhassan et al., 2019).
- Portion Control: Use your hands as measuring tools—because let’s be honest, they’re always with you.
- Prioritizing Whole Foods: If your plate looks like a colorful farmers’ market stall, you’re probably on the right track (Harvard Health, 2019).
So, Is Counting Macros Worth It?
That depends. If you thrive on structure and love seeing numbers add up (or subtract down), macro tracking can be a game-changer. But if you find it exhausting and borderline obsessive, it might not be the best long-term solution.
Ultimately, nutrition is about balance. If macro counting works for you, great! If not, there are plenty of other ways to eat well without turning every meal into a math problem. The goal is to find something that helps you feel good—physically and mentally—without making you lose your mind in the process.
If you’ve ever felt like macro counting was both the best and worst thing you’ve ever tried, you’re not alone. Just remember: food is fuel, but it’s also meant to be enjoyed. Now, if you’ll excuse me, I have a plate of biscuits and gravy to justify.
References
- Alhassan, S., et al. (2019). Effects of macro tracking on dietary adherence and food choices. Journal of Nutritional Sciences, 8(12), 1-10. https://pmc.ncbi.nlm.nih.gov/articles/PMC8459601/
- Aragon, A. A., et al. (2017). International society of sports nutrition position stand: Diets and body composition. Journal of the International Society of Sports Nutrition, 14(1), 1-19. https://pmc.ncbi.nlm.nih.gov/articles/PMC5568610/
- Harvard Health. (2019). Stop counting calories. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/stop-counting-calories
- Medical News Today. (2023). How to count macros. https://www.medicalnewstoday.com/articles/how-to-count-macros
- The Conversation. (2020). Calories or macros? Nutritionist explains which works best for weight loss or muscle building. https://theconversation.com/calories-or-macros-nutritionist-explains-which-works-best-for-weight-loss-or-building-muscle-141096
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