Are you feeling overwhelmed by all the talk about macros? You’re not alone. If you’ve been jumping from one diet to another, trying to lose weight but not seeing lasting results, understanding how to balance your macronutrients—protein, fat, and carbs—could be the missing piece of the puzzle. In this blog post, I’ll walk you through the basics of macros, why they matter, and how you can start tailoring them to fit your personal health and wellness goals.

Whether you’re just starting out with low carb, exploring keto, or simply looking to learn more, this beginner’s guide to macros will give you the foundation to create balance. And if you’re looking for a more personalized approach, I’m here to help with custom macro coaching to ensure you’re on the right track for your body – no cookie cutter plans!

What are Macronutrients and Why Do They Matter?

Macros—short for macronutrients—are the nutrients your body needs in large amounts to function properly. They are the building blocks of your diet and play a significant role in energy production, metabolism, and overall health. The three primary macronutrients are:

• Protein: Supports muscle growth, tissue repair, and keeps you feeling full.
• Fat: Provides energy, supports cell growth, and is essential for hormone production and vitamin absorption.
• Carbohydrates: Your body’s quick energy source, but also influences blood sugar.

When you work with me, one of the first things we do is calculate your custom macro range, helping you build a way of eating that nourishes your body and supports your goals. But before we get into the nitty-gritty of calculating your perfect balance, let’s cover the basics of the two main approaches I teach—low carb and keto.

Low Carb vs. Keto: What’s the Difference?

You’ve probably heard both “low carb” and “keto” thrown around, but what’s the difference between the two? Let’s break it down:

• Low Carb: This approach reduces your carb intake but still allows some flexibility. Typically, people on a low-carb diet aim for anywhere between 50-150 grams of total carbs per day, depending on their activity level and goals. Low-carb diets focus on reducing sugars and starches, making room for more healthy fats and proteins. It’s a great option if you want to reduce carbs without going so low you feel restricted or deprived.
• Keto (Ketogenic Diet): Keto takes low-carb eating to the next level by significantly cutting carbs to just 5-10% of your total daily intake, usually around 20-50 grams of total carbs per day. This forces your body to switch from burning glucose (from carbs) to burning fat for fuel, entering a state called ketosis. Keto is a higher-fat, moderate-protein diet and is especially effective for those looking to improve metabolic health, reduce insulin resistance, or lose weight more quickly.

While both approaches can help with weight loss, blood sugar balance, and energy regulation, it’s important to choose the one that aligns with your personal health goals and lifestyle. There’s no “one size fits all” answer here, and your perfect macro balance depends on many factors, which is why a personalized approach can be so beneficial.

It’s More Than Just Counting Calories

You might be thinking, “Why focus on macros at all? Isn’t weight loss just about cutting calories?”

While calories do matter to some extent, where those calories come from is even more important. Not all calories are created equal. For example, 100 calories of protein, fat, and carbs will have vastly different effects on your body in terms of satiety, blood sugar, and even your metabolism.

Focusing on macros rather than just calories helps you:

• Optimize fat loss while preserving muscle: Protein is essential for maintaining muscle mass during weight loss.
• Sustain energy levels: Balancing fat and protein helps stabilize energy, so you avoid the highs and lows that often come from too many carbs.
• Manage hunger: The right combination of macros keeps you feeling satisfied and prevents overeating.

How to Calculate Your Basic Macros for Low Carb or Keto

So how do you figure out the right macro breakdown for your body? 

1. Determine Your Goals

Are you trying to lose fat, maintain your current weight, or gain muscle? Your goal will determine your overall calorie intake and how your macros are distributed.

• Fat loss: Slight calorie deficit (about 10-20% below maintenance)
• Maintenance: Calorie intake matches your energy expenditure
• Muscle gain: Slight calorie surplus (about 5-10% above maintenance)

2. Calculate Your Basal Metabolic Rate (BMR) + Total Daily Energy Expenditure (TDEE)

Your BMR is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell production. Your TDEE is calculated based on your daily average activity level. You can find your BMR and TDEE using online calculators based on your weight, height, age, gender and activity level. This number is the foundation of how many calories you need daily. There are plenty of on-line macro calculators you can use, just pick one, start and adjust as you go when starting out. Focusing on whole foods will yield the best results!

3. Calculating Macros

Once you know your calorie needs, it’s time to choose your macro ratios as suggested above. Your ratio will depend on whether you’re following a low-carb or keto approach. I always recommend starting with protein and suggest 0.8g to 1g of protein per POUND of ideal body weight no matter the approach you choose. As we age our bodies become less efficient at utilizing protein so you may need more – For me a sign I needed more protein was that I was frequently felling anxious and irritated. I increased my protein by 20g a day and that feeling went away after a couple of days. I want to stress that there is no one size fits all set of macros. We need to adjust on how we feel and the progress we are making. While the list below shows the calories for each macro nutrient, please don’t focus on calories – focus on food quality and fat is your friend!

• Protein: 1 g protein = 4 calories
• Carbs: 1 g carbs = 4 calories
• Fat: 1g fat = 9 calories

4. Fine-Tune as You Go

Your body will give you feedback over time. If you’re feeling sluggish, not seeing results, or struggling with hunger, it might be time to adjust your macros. The beauty of tracking your macros is that you can see exactly where things might need tweaking. I also highly recommend journaling and keeping track of sleep, stress, hydration, etc. because they all play a factor in our health.

How to Adjust Macros Based on Your Progress

One of the keys to success when it comes to macros is understanding when—and how—to make adjustments.

• If you’re losing/not gaining muscle: You may not be eating enough protein, or you may be in too big of a calorie deficit. Increase protein and reduce your calorie deficit slightly to preserve muscle. This is so important as we age.
• If you’re hitting a weight loss plateau: It might be time to reduce carbs a bit further or make sure your fat intake is truly high enough to encourage your body to burn fat for fuel. Alternatively, you could try a diet break or adding intermittent fasting to break through the plateau.
• If you’re feeling tired or sluggish: Double-check your fat intake, especially on keto. Since fat is your primary energy source, if you’re not eating enough of it, your energy levels will drop. You might also need to ensure you’re getting enough electrolytes to avoid dehydration.

Remember, progress isn’t always linear. Weight loss or metabolic improvements take time, and you’ll need to adjust based on how your body responds.

Common Macro Mistakes and How to Avoid Them

Many people make mistakes when starting out with macros—especially when switching to low carb or keto. Here are some of the most common errors and how to avoid them:

1. Not Eating Enough Protein

This is especially common among women, who often fear eating “too much” protein. However, protein is essential for preserving muscle, especially during weight loss. Without enough protein, your body might break down muscle instead of fat for energy.

2. Fear of Fat

We’ve been conditioned to fear fat, but on a low-carb or keto diet, healthy fats are your friend. Eating enough fat will help keep you full and provide steady energy. Be sure to choose healthy fats like avocado, olive oil, butter, tallow, and fatty fish.

3. Overeating Carbs

Carbs can add up quickly if you’re not paying attention. Even healthy carbs from vegetables or fruits can push you over your carb limit on a low-carb or keto plan. Make sure you’re tracking your intake accurately.

4. Ignoring Fiber

Fiber is crucial for gut health, but many people overlook it when focusing on low-carb eating. Be sure to include high-fiber, non-starchy vegetables like leafy greens, broccoli, and cauliflower. Fiber doesn’t raise your blood sugar the way other carbs do, and actually helps keep it more stable.

Tailoring Macros to Fit Your Lifestyle

No two people are exactly the same, so your macros shouldn’t be either. A sedentary person will need a different macro breakdown than someone who’s highly active. Similarly, age, hormones, and metabolism all play a role in determining the best macro balance for you.

Here are a few ways to tailor your macros:

• Sedentary lifestyle: If you’re not very active, you’ll need fewer carbs and may want to focus more on fats and protein for energy.
• Active lifestyle: If you’re exercising regularly, you’ll need more protein to support muscle recovery, and possibly more carbs if your workouts are intense.
• Hormonal changes: Women, especially those in their 40s and beyond, may find that hormonal changes affect how their body processes food. This might mean shifting to more fat and less carbs as you age to support hormonal balance. If you’re a cycling woman, an appropriately timed small increase in carbs can be beneficial.

Ultimately, finding your perfect macro balance means listening to your body and adjusting as needed. This is a process of discovery, and your body will tell you what works and what doesn’t over time.

Eating Mindfully with Macros

Beyond just hitting numbers, it’s important to practice mindful eating. Eating with intention means listening to your hunger cues, paying attention to how certain foods make you feel, and understanding that your needs might change from day to day.

Here are a few tips to eat mindfully while focusing on macros:

• Plan ahead: Prep meals in advance to ensure your macros are on target.
• Don’t stress over perfection: Life happens, and every meal doesn’t have to be perfect. Focus on progress, not perfection. Look at your macros as a weekly overview.
• Tune in to your body: Pay attention to how certain macro ratios make you feel. Are you satisfied and energized, or are you feeling sluggish? Use these cues to adjust your meals and snacks.

Once you’ve determined your macro goals, the next step is tracking them consistently to ensure you’re staying within your desired range. Tracking your macros may sound intimidating at first, but there are plenty of tools available to make the process easier and more intuitive.

One of my favourite tools for tracking macros is Cronometer. It’s a highly accurate and easy-to-use app that offers a comprehensive breakdown of not only your macros but also your micronutrients (like vitamins and minerals), making it a great tool for holistic health tracking.

Tips for Tracking Macros Successfully

1. Log as You Go or Plan Your Day Ahead: Try to enter meals into Cronometer as you eat them or plan your day out before eating, rather than at the end of the day. This way, you can adjust portions or meals if needed to stay on track.
2. Be Honest and Accurate: Make sure you’re logging everything you eat, including fats used in cooking or snacks you grab throughout the day. These small items can add up quickly.
3. Track Total Carbs (for Keto): If you’re following a keto plan, set tracking to total carbs. Cronometer makes this easy for you.
4. Focus on Consistency, Not Perfection: It’s okay if you don’t hit your macros perfectly every day. The goal is to be consistent over time, so focus on the overall trend rather than perfection.
5. Adjust Over Time: As your body changes, your macro needs might change too. Track how you’re feeling (energy, satiety, cravings) and adjust your macros based on what your body is telling you.

With the right tools and tips, tracking your macros can become second nature. And remember, you don’t have to track forever—this is just a tool to help you become more aware of your eating habits and how your body responds to different macro ratios.

Finding the perfect macro balance isn’t about rigid rules or one-size-fits-all solutions. It’s about learning to listen to your body, understanding what works best for you, and adjusting as needed. By focusing on macronutrients, you’ll not only support your weight loss or health goals, but you’ll also fuel your body in a way that leads to long-term sustainability.

Remember that this is a journey, not a sprint. It’s okay to experiment with different macro ratios, make adjustments along the way, and—most importantly—give yourself grace. Progress takes time, but every small step brings you closer to a healthier, more empowered version of yourself.

Whether you’re just starting with low carb, diving into keto, or simply looking for a more balanced approach to eating, understanding macros will give you the foundation you need to thrive. Take it one day at a time, and know that finding your perfect macro balance is all about tuning in to your body’s unique needs.

If you ever feel unsure about your macro goals or want help fine-tuning your approach, don’t hesitate to reach out. Together, we can create a plan that fits you—no cookie-cutter solutions, just personalized guidance to help you feel your best and achieve your health goals.