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When it comes to nutrition and weight loss, there’s a lot of talk about “macros” and whether tracking them is necessary. But what exactly are macros, and should you be tracking them for every meal? Macros, short for macronutrients, include proteins, carbohydrates, and fats — the three primary nutrients your body needs to function optimally. 

But, should you start getting out a calculator every time you eat? Or is there a more straightforward way to use macronutrients to your advantage without all the added stress of tracking macros for weight loss? 

What Are Macros?

Macros, short for macronutrients, are the three main types of nutrients that provide calories and energy for your body to function. These include:

• Proteins – These are the building blocks of your body. Protein is crucial for muscle repair and muscle development, hormone production, and it may even help support healthy weight management. Common protein sources include chicken, beans, eggs, fish, and dairy.
• Carbohydrates – Often misunderstood, carbs are your body’s primary energy source. They come from foods like fruits, vegetables, grains, and legumes.
• Fats – Healthy fats (like those in avocados, nuts, olive oil, and fatty fish) play a vital role in hormone production, brain health, and absorbing fat-soluble vitamins.

Each of these has different roles in your body, and they all work together to keep you healthy and energized.

Should We Track Macros?

Tracking macros has become popular in recent years, but that doesn’t mean it’s the right approach for everyone. While some people enjoy meticulously tracking every gram of protein, fat, and carbohydrate, others find it tedious and unsustainable.

Instead of tracking macros rigorously, a better approach might be focusing on the overall quality and balance of your food. For example, rather than worrying about the precise carb-to-fat ratio of your meal, consider whether your plate has a good mix of whole-food sources, such as a lean protein, a colorful array of vegetables (carbs), and some healthy fats for taste and satiety. This will also help ensure you are getting the vitamins and minerals that your body needs. 

Will Focusing on Macros Help You Lose Weight?

Focusing on balancing your macros may help with weight loss, but it’s not the only factor. Weight loss is often linked to the quality of your food, your overall habits, and creating a sustainable way of eating that works for you.

For many, getting more protein into their diet can be highly beneficial. Protein helps you feel fuller for longer, supports muscle retention (crucial when losing weight), and can curb cravings naturally. 

However, this doesn’t mean carbs and fats should be ignored. Both are essential for energy, hormone regulation, and overall health. By including small, balanced portions of each from whole-food sources, you can create meals that keep you satisfied and nourished.

Finding the Ideal Balance of Macronutrients

Your ideal macronutrient balance will depend on your age, weight, activity level, and personal goals. For example, someone training for a marathon might need more carbs to fuel their endurance, while someone aiming to build lean muscle might prioritize protein. That said, most balanced eating plans emphasize:

• Protein for satiety and muscle maintenance.
• Carbohydrates for energy and fiber intake (focus on complex carbs like whole grains, vegetables, and fruits).
• Healthy fats for flavor, fullness, and nutrient absorption.

A Coaching Example

A client shared this concern during her weight loss journey:

“I’m wondering what my macros should be for my age and trying to achieve weight loss. I currently weigh 250 and I have been focusing on 1 gram of protein per pound of my desired body weight (200g/day). But I’m unsure if that’s right and what my fat/carb intake should be to maintain and lose weight safely.”

While Lisa’s approach to protein seems solid, we didn’t focus on strict ratios for fat and carbs. Instead, she should think about adding more whole, unprocessed foods across all macro categories and checking in on how her meals made her feel. For example:

• Incorporating a mix of vegetables and whole grains (quinoa, wild rice) helps ensure she has slow-digesting carbs for steady energy.
• Adding healthy fats, like olive oil or a handful of nuts, makes meals more satisfying without overthinking percentages.

A Sustainable Approach to Macros

It might feel tempting to chase perfection with macros, but nutrition is about progress, not perfection. Instead of obsessing over exact quantities or tracking every bite, focus on adding nutrient-dense foods to your meals. This could mean:

• Adding a lean protein source (like grilled chicken, tofu, or salmon) to salads or stir-fries.
• Including whole-grain carbs or starchy vegetables (sweet potatoes, beans) for long-lasting energy.
• Enjoying healthy fats like avocado slices, seeds, or drizzles of olive oil for flavor.

Focusing on what you can add instead of restricting makes healthy eating enjoyable and sustainable.

Final Thoughts

Macros can be a helpful concept to understand how your diet supports your body’s needs, but you don’t have to track them obsessively. Instead, focus more on building balanced, satisfying meals that include protein, healthy carbs, and fats. Remember, nutrition is a long game — the goal is to fuel your body in a way that supports not only your health but also your happiness and enjoyment of food.

Treo Can Help

With cooking videos for at home, at work, or on-the-go, new recipes added each month and support from evidence-driven mini-lessons, Treo helps members track and improve their fruit, vegetable and protein intake. 

Ready to learn how Treo Wellness can help you and your team discover healthier lifestyles? Let’s get in touch! Schedule a short demo today to learn more or email us at info@treowellness.com 

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