"Beginner's Guide to Tracking Macros"

What Are Macros?

Macronutrients — or macros — are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fats. Each plays a crucial role in how your body functions, recovers, and performs.

Protein (4 cal/g) — Builds and repairs muscle tissue

Carbohydrates (4 cal/g) — Your body's primary energy source

Fats (9 cal/g) — Supports hormones, brain function, and cell health

Why Track Macros?

Counting calories alone doesn't tell the full story. Two people eating 2,000 calories could have wildly different body compositions depending on where those calories come from.

Tracking macros helps you:

Build muscle while minimising fat gain

Lose fat while preserving muscle

Fuel workouts properly

Understand what you're actually eating

How to Calculate Your Macros

Step 1: Find Your TDEE

Your Total Daily Energy Expenditure is how many calories you burn per day. Use an online calculator or the Trak app to estimate this based on your age, weight, height, and activity level.

Step 2: Set Your Goal

Fat loss: Eat 300-500 calories below TDEE

Maintenance: Eat at TDEE

Muscle gain: Eat 200-400 calories above TDEE

Step 3: Split Your Macros

A solid starting point for most people:

Protein: 1.6-2.2g per kg of body weight

Fats: 25-35% of total calories

Carbs: Fill the remaining calories

Tips for Success

Use a barcode scanner — Trak's free barcode scanner makes logging food incredibly fast

Prep meals in advance — It's easier to hit your macros when you plan ahead

Don't aim for perfection — Being within 5-10g of your targets is perfectly fine

Track consistently — Even imperfect tracking beats guessing

Weigh your food — At least for the first few weeks to calibrate your eye

Common Mistakes

Ignoring cooking oils and sauces — These add up fast

Not counting drinks — Coffees, juices, and alcohol all contain macros

Being too restrictive — Flexible dieting means no foods are off-limits

Changing macros too often — Give your body 2-4 weeks to adjust before tweaking

Getting Started with Trak

The Trak app makes macro tracking simple. Scan barcodes, search our food database, or add custom foods. Set your macro targets and track your progress over time — all for free.

Start tracking today and take control of your nutrition.