How to Track Your Macros: A Simple Step-by-Step Guide
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Welcome back! Today I'm here to walk you through how to track your macros using MyFitnessPal! For many, the idea of tracking protein, carbs, and fats can feel a bit overwhelming, but I promise it’s not as complicated as it seems. With a little guidance, you’ll learn how to use tools like MyFitnessPal to make tracking an easy and sustainable part of your fitness journey.
Whether your goal is to build muscle, lose fat, or maintain your current progress while enjoying the foods you love, tracking macros can help you achieve it. Let’s dive in!
Watch this video for a full walkthrough on tracking your macros!
What Are Macros and Why Track Them?
Macros, or macronutrients, are the building blocks of your diet and where all your calories come from:
Protein: Helps build and repair muscle. Think lean meats, eggs, or plant based options like tofu and beans.
Carbs: Your body’s main energy source. Foods like rice, pasta, fruits, and veggies fall into this category.
Fats: Essential for hormone production and overall health. Examples include avocado, olive oil, nuts, and seeds.
Tracking macros goes beyond just counting calories. While calories tell you how much you’re eating, macros determine what you’re eating and how it impacts your body.
Step 1: Set Up MyFitnessPal
To start tracking, you’ll need an app like MyFitnessPal. Here’s how to set it up:
Enter Your Macro Targets: In the settings menu, go to “Goals” and input your daily macro breakdown. (Not sure of what your macro breakdown should be? Use the free Macro Calculator on my website!)
Log Your Meals: Head to the ‘Diary’ tab, select the meal you’re logging, and search for your food. Look for verified entries (green checkmarks) to ensure accuracy.
Use Tools: Take advantage of the barcode scanner for packaged foods and the ‘Favourites’ feature for foods you eat often. You can also create recipes for meals you make regularly.
Step 2: Log Your Meals and Snacks
Plan ahead for success: I highly recommend logging your whole day the night before or first thing in the morning. This helps you stay consistent and avoids last minute guesswork.
Here’s how to log a meal:
Open the MyFitnessPal app and select the meal you’re logging.
Use the search bar to find your food (e.g., “chicken breast cooked”).
Choose a verified entry (look for the green checkmark).
Adjust the serving size to match what you’re eating.
Pro tip: Use the barcode scanner for packaged foods to save time and improve accuracy.
Step 3: Flexibility with Food Swaps
Tracking macros doesn’t mean you’re stuck eating the same foods every day. That's the joy of it! Craving pasta instead of rice? Need more protein ideas? No problem! With tools like my Food Swap Calculator, you can easily find food swaps while staying on track. This ensures you hit your targets without having to open MyFitnessPal and play around with portion sizes until the macros match.
This flexibility lets you enjoy a variety of foods without having to start from scratch every time you log a meal!
Pro Tips for Success
Plan Ahead: Logging your meals ahead of time ensures you hit your targets and makes the day run smoothly.
Stick to Whole Foods: Packaged foods can have up to a 20% discrepancy in their nutrition labels. To avoid inaccuracies, aim for 80% whole foods and 20% packaged items throughout your day.
Keep It Simple: Start with basic, easy-to-track meals. Once you’re comfortable, you can branch out into more complex recipes.
Why Accuracy Matters
Staying close to your macro targets is very important for consistent progress. Aim to be within 10g of your daily protein and carb targets and as precise as possible with fats since they’re more calorically dense per gram. And don’t stress if it’s not perfect! Consistency over time is what really matters.
Long-Term Sustainability
The ultimate goal of tracking macros isn’t to rely on a specific meal plan forever. It’s about learning how to make informed choices and find balance in your diet. Once you’re confident in understanding macro breakdowns, you’ll have the freedom to create meals you love while still reaching your goals!
Let’s Do This Together
Tracking macros might feel intimidating at first, but with practice, it becomes second nature. If you’re a part of the ConquerHer Crew, you already have the tools and support to make it work. If you’re not yet working with me but want personalized coaching, send me an email at conquerherfitness@gmail.com or fill out my Client Application Form. I'd love to work with you!
For more tips, tools like the Food Swap Calculator, and macro-friendly recipes, follow me on Instagram @ConquerHer_Fitness. Let’s take the guesswork out of tracking and make your fitness journey sustainable and fun!
xoxo,
Coach Des
