Master Macro Tracking for Weight Loss: Your Ultimate Guide

Apr 18, 2024

Let’s Learn to Track Macros for Weight Loss!

Are you ready to master the art of weight management by learning to track macros?

Great. Because I’ve got you, sis!

Whether you're aiming to shed a few pounds, maintain your current weight, or even gain some muscle, buckle up because I’m serving nine essential strategies to help you track macros and reach your goals safely and sustainably.

But first, what are Macros?

Macros, also known as macronutrients, refer to the three essential nutrients that form the foundation of our diet: carbohydrates, proteins, and fats. These nutrients provide the body with the energy it needs to function properly and support various bodily processes.

Carbohydrates: These are the body's primary source of energy. They are found in foods like grains, fruits, vegetables, and legumes. Carbohydrates are broken down into glucose, which the body uses for immediate energy or stores for later use.

Proteins: Proteins are crucial for building and repairing tissues and supporting immune function and hormone production. They are found in foods like meat, fish, eggs, and dairy, as well as in plant-based sources such as beans, nuts, and seeds.

Fats: Fats are essential for hormone regulation, cell membrane structure, and absorption of fat-soluble vitamins. They are found in foods like oils, nuts, seeds, avocados, and fatty fish.

So, how do we start tracking macros successfully? Let’s dig in!

  1. Know Your TDEE Like the Back of Your Hand

Understanding your Total Daily Energy Expenditure (TDEE) is non-negotiable when it comes to getting results you love. Your TDEE is the total calories you burn in the course of the day…both intentionally through exercise and naturally through non-exercise movement and basic day-to-day living. Once you know your TDEE, you’ll know exactly how to lose, gain, or maintain your current weight and physique.

  1. Know Your Maintenance Calories

Think of your maintenance calories as your fitness GPS—it keeps you on track. Your maintenance calories are the daily intake you need to maintain your current weight, and they’re the basis for calculating how many calories you need to eat to lose or gain weight. Knowing your maintenance calories sets the stage for a smooth journey toward your desired weight, whether you're slimming down or beefing up.

  1. Track Macros using an App

In this digital age, honey, there's an app for everything—including tracking your diet. Get yourself a macro tracking app to monitor your food intake. It's like having a personal assistant for your fitness journey, guiding you every step of the way to slay those goals. My favorite app to track macros is MacrosFirst.

  1. Listen to Your Body

Your body is a temple (and it’s the only one you get), so treat it like one! Pay attention to how you feel and adjust your calorie intake accordingly. Feeling like a snack? Treat yourself! I love Greek yogurt with berries or even jerky and crackers. Feeling a bit sluggish? Maybe it's time to fuel up. Listen to your body because it always knows best.

  1. Learn to Lose

If you’re looking to lose weight, you’ve got to reduce your maintenance macros (see point two) by 5-10% daily. This puts your body in a slight deficit, encouraging sustainable fat loss. Focus on protein at every meal and snack to support lean muscle and satiety. Choose whole foods whenever possible and incorporate strength training and daily walking.

  1. Tracking Macros isn’t Just for Weight Loss

Want to add some curves in all the right places? Pump up that calorie intake by 5 to 10% above your TDEE, add in heavy-for-you strength training, and watch those gains roll in. It's like giving yourself a VIP pass to the bootylicious club—because who wouldn't want that?

  1. Learn to Love Cooking at Home

If you want the best possible results, prepare yourself to get comfy in the kitchen because home-cooked meals using fresh, macro-friendly groceries are where it's at. By preparing 80% of your meals at home, you have full control over your ingredients and become the ultimate boss of your diet. Can you eat out? Sure! But I promise you it’s easier to track, control, and manage your intake when you prepare food at home.

  1. Pre-Log Your Food

Stay ahead of the game by pre-logging your meals. Especially if you plan to eat out. Peruse the menu in advance, choose your meal and portions and log it into the app. From there, you can plan your before and after eating-out meals and snacks. By pre-logging your food, you set yourself up for success and ensure that every bite is a positive step toward your goals.

  1. Macro Management: Because Details Matter

Diving into the world of macros (macronutrients) will take your diet to the next level. It’s incredible what a difference going from simply counting calories to tracking macros makes. Balancing your proteins, fats, and carbs ensures that you're not just eating, but you're eating with purpose. 


And there you have it - nine strategies to help you track macros and reach your body composition goals. Remember, it's not just about the destination but the journey itself. 

It may take you a while to adjust to tracking macros, and it may seem like it takes a long time at first, but you will get better at it, and it will get faster. Plus, the quality of results you can get compared to calorie counting alone will totally be worth it.

Want more help?

We’ve got you! Just click HERE to get my FREE How to Track Macros Guide. 

Or if you’re ready for high-touch coaching support, expertly calculated macros, and supportive accountability, learn more about our one-on-one macro nutrition coaching with one of our Macro University Expert Macro Coaches. 

Click HERE to learn more about our one-on-one coaching program.