{"id":35263,"date":"2023-04-18T01:01:51","date_gmt":"2023-04-18T01:01:51","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=35263"},"modified":"2025-03-11T00:34:09","modified_gmt":"2025-03-11T00:34:09","slug":"counting-macros-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/counting-macros-for-weight-loss\/","title":{"rendered":"Here&#8217;s How to Count Macros for Healthy, Sustainable Weight Loss"},"content":{"rendered":"<p>Discover key benefits and strategies behind counting macros for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>. Plus: why nutrition experts actually support this method to manage weight (and who may be better off skipping it).<\/p>\n\n\n<p>It seems like there\u2019s always a new \u201cit\u201d diet that everyone\u2019s talking about\u2014and most often those that come with the promise of quick or easy-to-achieve results. For registered dietitians\u2014whose job it is to keep their clients healthy, which may include weight management as a part of the plan\u2014it can be tricky trying to explain the pros and cons of every diet out there, especially fad diets that come and go like yesterday\u2019s news.\u00a0<\/p>\n\n\n<p>Luckily, there\u2019s one weight-loss solution that most RDs can stand behind, mainly because it\u2019s a less rigid approach that encourages a healthy balance of food choices. I&#8217;m talking about counting macros, which involves tracking and monitoring the intake of carbs, proteins, and fats.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-are-macronutrients\">What Are Macronutrients?<\/h2>\n\n\n<p>Macronutrients\u2014aka carbohydrates, proteins, and fats\u2014are essential in our diet, as they provide the body with the bulk of energy we need to carry out all its processes. They differ from micronutrients (vitamins and minerals) in several ways, says <a href=\"https:\/\/www.fcs.uga.edu\/people\/bio\/emma-laing\" target=\"_blank\" rel=\"noreferrer noopener\">Emma Laing, PhD, RDN<\/a>, director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics. One main difference is that macronutrients are needed in larger quantities to support health (i.e., that&#8217;s where the \u201cmacro\u201d part of the word comes into play).<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp%e2%80%911-booster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9d172430-2d27-11f1-b5c9-8da08a8c9ee5.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me Fiber GLP\u20111 Booster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.4\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2367 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$30<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>According to Dr. Laing, carbohydrates can be classified into:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>starches (e.g., potatoes, peas, corn, beans, rice, and other grain products)<\/li>\n\n\n\n<li>sugars (e.g., fruit and milk, plus less nutritious fare including candy, cake, and soft drinks)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\" target=\"_blank\" rel=\"noreferrer noopener\">dietary fibers<\/a> (indigestible parts of plant foods that have been linked to digestive and cardiovascular health)<\/li>\n<\/ul>\n\n\n<p>\u201cProteins are most known for their role in muscle growth and repair. But they&#8217;re [also] important for optimizing the health of our organs, hair, eyes, and blood, and ability to fight infections,&#8221; Dr. Laing continues. Meanwhile, fats are &#8220;essential for maintaining the integrity of our body\u2019s cells, storing energy, and metabolizing the fat-soluble vitamins A, D, E, and K.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"584839\" data-has-transparency=\"false\" style=\"--dominant-color: #584839;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/Benefits-of-counting-macros-to-lose-weight-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Woman unbagging healthy groceries\" class=\"wp-image-35309 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-does-counting-macros-entail\">What DOES COUNTING MACROS ENTAIL?<\/h2>\n\n\n<p>The theory is that the actual amounts you need of each macronutrient is integral to how your body holds onto weight. \u201cCounting macros requires figuring out how many calories you need based on your age, sex, weight, and activity level, and then the percentage of each macronutrient you need to meet your individual goals,\u201d explains <a href=\"https:\/\/www.lauramali.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Laura M. Ali, RD<\/a>, a culinary nutritionist based in Pittsburgh.<\/p>\n\n\n<p>\u201cFor people who are focused on losing weight, they may choose to reduce the percentage of fat and carbohydrates, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-eat-more-protein\/\" target=\"_self\" rel=\"\">opting for higher protein choices<\/a> as they are more satiating.\u201d The goal is to ensure that the intake of macronutrients is in line with the daily targets.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-counting-macros-for-weight-loss\">Benefits of Counting Macros for Weight Loss<\/h2>\n\n\n<p>Counting macros allows individuals to have a more flexible approach to their diet, as they can eat a variety of foods as long as they fit within their daily macronutrient goals. It can also help to raise awareness about the macronutrient content of foods and promote healthier dietary choices.<\/p>\n\n\n<p>Here are some of the ways counting macros could be a helpful weight loss strategy:<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-helps-create-a-calorie-deficit\">It helps create a calorie deficit<\/h3>\n\n\n<p>Losing weight requires a calorie deficit\u2014meaning that the calories consumed should be less than the calories burned. Counting macros can help create that deficit, explains Lisa Richards, CNC, nutritionist and author of <a href=\"https:\/\/www.thecandidadiet.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Candida Diet<\/em><\/a>. \u201cBy tracking macronutrient intake, individuals can monitor and control their overall calorie intake and create the necessary calorie deficit to lose weight,\u201d she says.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-ensures-youre-getting-adequate-protein\">It ensures you\u2019re getting adequate protein<\/h3>\n\n\n<p>Not all Americans consume their daily recommended amount of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> (<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12603-019-1174-1\" target=\"_blank\" rel=\"noreferrer noopener\">especially older adults<\/a>, according to a 2019 study published in the <em>Journal of Nutrition, Health &amp; Aging<\/em>). Luckily, counting macros can help ensure that you&#8217;re consuming adequate amounts of protein. \u201cProtein has a higher thermic effect than carbohydrates or fats, which means that the body burns more calories digesting and metabolizing protein,\u201d Richards explains. \u201cA higher protein intake can also help to promote feelings of fullness and <a href=\"https:\/\/www.humnutrition.com\/blog\/supplement-to-reduce-cravings\/\" target=\"_self\" rel=\"\">reduce cravings<\/a>, leading to a reduction in overall calorie intake.\u201d<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/62\/counter-cravings\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/3330c8c0-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Counter Cravings\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.2\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t410 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Counter Cravings<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\thelps reduce cravings + boost metabolism\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$50<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-can-promote-healthier-eating\">It can promote healthier eating<\/h3>\n\n\n<p>Richards adds that counting macros can also help promote healthier food choices. \u201cIndividuals are encouraged to consume nutrient-dense, whole foods that are <a href=\"https:\/\/www.humnutrition.com\/blog\/high-fiber-foods-trader-joes\/\" target=\"_self\" rel=\"\">rich in fiber<\/a>, vitamins, and minerals,\u201d she says. \u201cThese foods can help to promote satiety and reduce cravings, making it easier to stick to a lower calorie intake.\u201d<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-potential-cons-of-counting-macros\">Potential Cons of Counting Macros<\/h2>\n\n\n<p>Despite the benefits shared above, counting macros has its potential downsides:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It&#8217;s time-consuming.<\/strong> Richards notes that counting macros involves significant effort to track and monitor your food intake and properly calculate specific needs. &#8220;This can be especially difficult for individuals with busy schedules or those who find it challenging to track their food intake consistently,\u201d she says.<\/li>\n\n\n\n<li><strong>It can lead to unhealthy fixations.<\/strong> Richards also points out that counting macros can potentially lead to obsessive tendencies or disordered eating habits, especially in individuals who have a <a href=\"https:\/\/www.humnutrition.com\/blog\/eating-disorder-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">history of disordered eating<\/a>. \u201cThe focus on tracking and monitoring [all] food intake can become overwhelming and lead to an unhealthy relationship with food,\u201d she says.<\/li>\n\n\n\n<li><strong>It&#8217;s not an ideal weight loss strategy for everyone.<\/strong> \u201cCounting macros may not be suitable for everyone\u2014particularly those who have medical conditions that require specific dietary restrictions or who have difficulty tracking their food intake,\u201d says Richards. \u201cIt&#8217;s important to consult a healthcare provider or registered dietitian before beginning any new diet or exercise program.\u201d<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"5c544f\" data-has-transparency=\"false\" style=\"--dominant-color: #5c544f;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/How-to-count-macros-for-weight-loss-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Woman preparing a healthy meal with macros and micronutrients to promote weight loss\" class=\"wp-image-35311 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-count-macros-for-weight-loss\">How to Count Macros for Weight Loss<\/h2>\n\n\n<p>If you\u2019re committed to start counting macros for weight loss, follow these five tips vetted by nutrition experts.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-do-the-math\">1. Do the Math<\/h3>\n\n\n<p>The <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16004827\/\" target=\"_blank\" rel=\"noreferrer noopener\">Acceptable Macronutrient Distribution Ranges<\/a> (AMDR) for most adults includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45-65 percent of estimated calorie needs from carbohydrates<\/li>\n\n\n\n<li>20-35 percent from fat<\/li>\n\n\n\n<li>10-35 percent from protein<\/li>\n<\/ul>\n\n\n<p>The precise amount of\u00a0calories equating to these percentages will vary based on factors such as age, sex, activity level, and underlying medical conditions. For that reason, Dr. Laing suggests first determining your estimated calorie needs and then applying the above percentage ranges.<\/p>\n\n\n<p>To determine the actual breakdown for how many calories you need for each macronutrient, you have to do some math, specifically calculating calories per gram. Here\u2019s an example of how you can calculate your macros:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carbohydrates: calories x 0.4<\/li>\n\n\n\n<li>Protein: calories x 0.4<\/li>\n\n\n\n<li>Fat: calories x 0.2<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-be-mindful-of-portions-and-calorie-intake\">2. Be Mindful of Portions and Calorie Intake<\/h3>\n\n\n<p>Portion size plays an important role in any weight-loss regimen, and counting macros is no exception. It\u2019s important to be aware of how much you&#8217;re eating, the frequency, as well as if you&#8217;re overeating, notes functional dietitian <a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jenna Volpe, RDN, LD, CLT<\/a>.<\/p>\n\n\n<p>She recommends staying away from the settings on many popular tracking apps as they often set your goal intake too low. This makes it hard for you to stay consistent and hit the targets regularly; it can also be unrealistic. Moreover, Volpe recommends ensuring that you consume 1,400 calories per day, absolute minimum, so that you\u2019re not undereating.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-set-macros-based-on-activity-level-and-body-composition-goals\">3. Set Macros Based on Activity Level and Body Composition Goals<\/h3>\n\n\n<p>Your macronutrient ratios may very well vary from your friend, significant other, or colleague. According to Richards, it largely depends on your activity level and body composition goals. \u201cFor example, individuals who are more active or <a href=\"https:\/\/www.humnutrition.com\/blog\/what-to-eat-to-build-muscle\/\" target=\"_self\" rel=\"\">trying to build muscle<\/a> may require a higher protein intake, while those who are sedentary may benefit from a lower carbohydrate intake,\u201d she says.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/10\/ripped-rooster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/f02811d0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Ripped Rooster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.2\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t584 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Ripped Rooster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tnatural fat burn support\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$50<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>If you\u2019re at a loss (hey, it\u2019s all a bit confusing!), she recommends working with a registered dietitian who can help you determine the best macro goals for your individual needs.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-plan-snacks-and-meals-ahead-of-time\">4. Plan Snacks and Meals Ahead of Time<\/h3>\n\n\n<p>Since counting macros can be time-consuming in and of itself, it can help to pre-plan your meals and snacks. Doing so can help you ensure you&#8217;re sticking to a balanced, varied diet. \u201cKeeping a record will also help you identify if you are seeing success or may need to tweak things a bit,\u201d says Ali.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-favor-fresh-whole-foods-whenever-possible\">5. Favor Fresh, Whole Foods Whenever Possible<\/h3>\n\n\n<p>When it comes to any healthy eating plan\u2014especially one that involves weight loss\u2014a good rule of thumb is to try to lean on minimally processed, nutrient-dense foods. \u201cWe need micronutrients (<a href=\"https:\/\/www.humnutrition.com\/blog\/high-iron-foods\/\" target=\"_self\" rel=\"\">iron<\/a>, chromium, iodine, copper, <a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\" target=\"_self\" rel=\"\">zinc<\/a>), which tend to be found in foods that are minimally processed,\u201d Volpe explains.<\/p>\n\n\n<p>She recommends seeking out carbs that come from:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fiber-rich, nutrient-dense whole grains like brown rice, quinoa, and oatmeal<\/li>\n\n\n\n<li>starchy veggies like potatoes and sweet potatoes<\/li>\n\n\n\n<li>fresh fruit for antioxidants, vitamin C, and other micronutrients<\/li>\n<\/ul>\n\n\n<p>For proteins, she suggests lean sources like chicken, turkey, fish, grass-fed beef, eggs, and legumes like lentils. \u201cWhile plant-based proteins like beans are a wonderful source of <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> and micronutrients, people navigating [certain] gut issues may want to limit their intake of beans and lentils, which tend to trigger <a href=\"https:\/\/www.humnutrition.com\/blog\/signs-of-bad-gut-health\/\" target=\"_self\" rel=\"\">symptoms and flares<\/a> in lots of cases,\u201d she adds as a caveat.<\/p>\n\n\n<p>Last but not least, heart-healthy fats are ideal and include the likes of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>avocado and avocado oil<\/li>\n\n\n\n<li>extra virgin olive oil<\/li>\n\n\n\n<li>nuts and seeds<\/li>\n\n\n\n<li>sesame oil<\/li>\n\n\n\n<li>fatty fish like salmon (which also counts as protein)<\/li>\n<\/ul>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/ddec67f0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"OMG! Omega the Great\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t434 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">OMG! Omega the Great<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports even skin tone and heart + brain health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$33<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>\u201cOmega-3 fats such as those found in fish oil, walnuts, and flax seeds are essential for brain health, heart health, and lots more,\u201d says Volpe. \u201cBut don\u2019t discount saturated fats\u2014like coconut oil or those found in full-fat dairy\u2014as these can help support our cell membrane structure in every cell in the body.\u201d<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-macros-and-weight-faqs\">Macros and Weight FAQs<\/h2>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-what-are-macros-and-why-are-they-important-for-weight-loss\"><strong>What are macros and why are they important for weight loss?<\/strong> <\/h4>\n\n\n<p>Macros, or macronutrients, include protein, carbohydrates, and fats. Tracking them helps balance your diet, ensuring you&#8217;re eating the right amounts to support fat loss while maintaining muscle.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-how-can-counting-macros-help-with-weight-loss\"><strong>How can counting macros help with weight loss?<\/strong> <\/h4>\n\n\n<p>By tracking your macros, you can create a calorie deficit while ensuring you&#8217;re eating the right nutrients to fuel your body and stay full, which supports sustainable weight loss.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-should-i-count-calories-or-macros-for-weight-loss\"><strong>Should I count calories or macros for weight loss?<\/strong> <\/h4>\n\n\n<p>Counting macros is generally more effective than just counting calories because it helps you focus on the quality of the food you eat, ensuring you&#8217;re getting the right balance of nutrients to support weight loss and health.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-how-does-fiber-impact-weight-loss-and-should-i-track-it\"><strong>How does fiber impact weight loss and should I track it?<\/strong> <\/h4>\n\n\n<p>Fiber aids <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and promotes feelings of fullness, which can prevent overeating. Tracking fiber can help keep your digestive system healthy and support weight loss by helping you stay satisfied longer.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-can-hums-flatter-me-fiber-glp-1-booster-help-with-weight-loss\"><strong>Can HUM&#8217;s Flatter Me Fiber GLP-1 Booster help with weight loss?<\/strong> <\/h4>\n\n\n<p>Yes, <a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp1-booster?srsltid=AfmBOop0lj0PJ4RM9ZV3DDOVxxSdS4dPhwar8O2dyKZm2PWeGJ0FthiP\" target=\"_self\" rel=\"\">HUM\u2019s Flatter Me Fiber GLP-1 Booster<\/a> contains a blend of fibers that not only promote digestion but also help regulate blood sugar levels, supporting weight loss by enhancing satiety and reducing cravings.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Discover key benefits and strategies behind counting macros for weight loss. Plus: why nutrition experts actually support this method to manage weight (and who may be better off skipping it). It seems like there\u2019s always a new \u201cit\u201d diet that everyone\u2019s talking about\u2014and most often those that come with the promise of quick or easy-to-achieve [&hellip;]<\/p>\n","protected":false},"author":78,"featured_media":35306,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[878,628,22572],"coauthors":[22201],"class_list":["post-35263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-fiber","tag-protein","tag-weight-loss-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Count Macros for Weight Loss | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Discover key benefits and strategies behind 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