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Should I Count Macros?

Writer's picture: Dr. Taylor FergusonDr. Taylor Ferguson

Should I Count Macros?


Answer: Maybe!


This has been a hot topic of conversation lately, both inside and outside of the office. Patients, friends and health coaching clients alike have been exploring the idea of counting macros. Since this conversation comes up often, Dr. Taylor thought she’d share some insights with a broader audience.


What is a ‘Macro’?

"Macro" is short for the term macronutrient. Macronutrients can be defined as the three major nutrient categories into which most foods can be categorized: protein, carbohydrates, and fats. These nutrients play distinct roles in our bodies, so balancing them can be key to achieving specific health and fitness goals. Counting macros involves tracking your intake of these nutrients to align with personalized health objectives, often with guidance from a professional.


Why count them? Counting macros can be a highly effective way to manage body composition. By determining an ideal macronutrient ratio based on your body type and goals, you can track your intake to meet these targets, bringing science into your daily nutrition. However, as with any health strategy, there are pros and cons.



The Pros

  • Education

    • The biggest benefit of counting macros is education. This tool is excellent for those new to nutrition as it helps them classify food accurately and understand the composition of what they eat. For example, many think of peanut butter as a protein source, but its actual macronutrient breakdown (67% fat, 16% carbohydrates, and 14% protein per 2 tablespoons) reveals it’s primarily a fat source. Learning these details helps people understand food in a more accurate and empowering way.


  • Awareness

    • Counting macros also promotes portion awareness. Tracking servings—like 4 oz of meat or a measured handful of almonds—can build mindfulness about portions and help curb mindless snacking, which is often a challenge for many, especially in cultures with large portion norms.


  • Precision

    • Counting macros offers a precise approach to body composition goals. If you have specific targets, like building muscle or reducing body fat, tracking macros can help you fine-tune your intake to support those goals, especially when working within a timeline or toward an event. It’s an excellent example of the adage, "What gets measured, gets managed."


  • Flexibility with Food Choices

    • Another advantage of macro counting is the flexibility it offers. Unlike strict diets, which may restrict entire food groups, counting macros allows you to enjoy a variety of foods as long as they fit within your target ratios. This flexibility can make long-term adherence easier and can be particularly useful for people with social or family obligations that involve diverse meals.


The Cons

  • Not Always Sustainable

    • Counting macros accurately requires measuring tools—primarily a food scale. While feasible at home, it’s challenging when dining out or traveling. This can limit social interactions or add stress, especially for those who feel the need to track every meal precisely.


  • Inhibits Intuitive Eating

    • For some, macro tracking can hinder the development of intuitive eating. Tracking may lead you to eat based on numerical goals rather than hunger cues, potentially dulling your ability to listen to your body. Remember, cravings can indicate nutritional needs, like a desire for fruit (fiber) or chocolate (minerals). Developing intuitive eating can enhance long-term health by teaching you to trust your body’s signals.


  • Encourages Processed Foods

    • Dr. Taylor has observed that macro counting can inadvertently encourage processed food choices. Many tracking apps make it easy to scan barcodes to log foods, which are primarily found on packaged, processed items. This convenience may steer people toward pre-packaged options instead of whole foods. Without tracking, one might be more inclined to prepare fresh meals, like a homemade casserole, which may feel less convenient to track but often offers greater nutritional value when compared to a preprepared meal.


Conclusion:

In conclusion, counting macros can be a powerful tool, offering education, precision, and flexibility for those with specific goals. However, it’s not a one-size-fits-all approach and may not suit everyone in the long term. If you’re starting a health journey, counting macros can build valuable skills in food awareness and portion control. But if sustainability and intuitive eating are your priorities, it’s essential to consider these benefits as well as the potential downsides.


Ultimately, whether or not to count macros depends on your goals, lifestyle, and relationship with food. You may even find that combining macro awareness with intuitive eating works best, allowing you to benefit from both approaches. As with all health tools, balance is key.

No matter which direction feels most in alignment for you, Dr. Taylor can help you get started. If you are seeking support around nutrition and health goals, please send her an email!


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