Protein, carbohydrates, and fats make up the bulk of any person’s diet. These three macronutrients, or “macros,” come together to form a key part of our nutrition. If you’ve been around the world of fitness or nutrition, you’ve probably heard of people tracking them or using various ratios to help meet a particular goal. Athletes and non-athletes alike work to craft specific formulas to improve performance or achieve a desired physique.
But is this nutrition strategy right for you? Should you be tracking your macros? Before we dive into the considerations, let’s first understand what each macronutrient does:
Protein is essential for recovery and the building of muscles, cells, bones, and skin.
Carbohydrates are our main source of energy, supporting muscle growth and energy production.
Fats play a crucial role in hormone production, cell function, and providing energy.
Since macronutrients are the foundation of our diet, they certainly matter when achieving performance or health goals. Whether you’re trying to make weight for a match or bulk up to play on the offensive line, macronutrients are key to helping you get there. But are they necessary to track?
Of all the athletes I’ve worked with one-on-one, those who tracked their food intake were the ones who had the best outcomes. It didn’t matter whether they were trying to increase muscle mass or lose weight; they were able to achieve their goals through awareness.
Being able to see and understand what you’re actually eating can be eye-opening. Most people, if they’re even thinking about their food, simply check off whether they have a protein, a carb, and a veggie (which is often also a carb) at their meal. But are we truly taking inventory of how much protein we’re consuming? Do we assume that because we eat meat, we must be consuming adequate amounts of protein? Tracking your macros can be a helpful tool to reveal any deficiencies in your diet.
Being aware of the food you eat not only helps you understand how much of each macronutrient you're actually consuming, but it also helps you assess the quality of your food. Is your plate full of mostly whole foods, or are you getting your calories primarily from processed foods? Tracking macros doesn’t always have to be about hitting a specific number. It helps you take inventory of how you’re feeling with the food you eat. When you log what you ate, you can also note how you felt before and after eating. Did the meal fuel you for activity or help you recover properly? Tracking can also bring food intolerances to light—perhaps you notice bloating or a lack of energy after a particular food. These are important considerations for both performance and overall health.
It’s important to remember that no one ever "floated" into big muscles. That’s why I find it funny when people worry about getting “bulky” when they start weightlifting or eating more protein. It takes hard work and consistent, specific training to gain muscle mass. This is why tracking can be beneficial for those wanting to gain muscle—it can show whether you’re eating enough to support your training. It can also reveal whether you'd benefit from supplementing with essential amino acids (EAAs) or additional protein to meet your goals.
There are, however, some considerations when it comes to not tracking your macronutrients. I’m sure many of you can imagine, or know firsthand, that it is a time-consuming and sometimes tedious task. This is especially true for those who feel the need to account for every minor detail.
The biggest downside to tracking that I see is that we can’t accurately portray macronutrient ratios in every meal. We eat meals, not individual ingredients. And even if we only ate ingredients, each food has its own macronutrient profile, which makes eating at a restaurant or a friend’s house a challenge. To combat this, I like to use the Hand Size Portion method I’ve adopted from Precision Nutrition. It goes like this:
-
A serving of protein is the size of your palm
-
A serving of carbohydrates is a cupped hand
-
A serving of fat is the size of your thumb
-
A serving of vegetables is the size of your fist (Vegetables are included in this to add micronutrient value)
While this is not a perfect tactic, their team has concluded it to be about 95% as accurate as weighing, measuring, and tracking food intake. Your hands go with you everywhere and, once you’re an adult, never really change size. They are also generally proportional to your body size. Again, it’s not perfect, but can be helpful when you don’t want to pull out your food scale and measuring cups at your friend’s barbeque.
When considering tracking your macros, it’s important to remember that we’re all unique. Even if you have the same goal as a teammate, your macronutrient split may be quite different. You’ll also need to factor in the amount, intensity, and condition of your activities and training.
It’s also crucial not to neglect micronutrients (vitamins and minerals) or hydration. Your sleep, stress levels, and mental health are also major factors when it comes to meeting your health and performance goals.
In the end, tracking macros is just one tool in your nutrition toolbox. It can be a game-changer for some, offering clarity, accountability, and the opportunity to optimize your diet for specific goals. However, it’s not the only way to approach nutrition, and it’s not for everyone. What matters most is finding a balance that works for you—one that helps you feel energized, strong, and healthy.
If you decide to track your macros, remember that it's all about awareness, not perfection. Use it as a tool to understand your body’s needs and support your goals, whether you’re looking to lose weight, build muscle, or just improve your overall health. And if tracking feels overwhelming or stressful, that’s okay too. There are plenty of other ways to stay on track with your nutrition without obsessing over the numbers. Next time, we’ll explore other strategies to help you stay on top of your nutrition and ensure you're fueling your body the right way—no scales or macro tracking required. Stay tuned!
