What People Get Wrong About Tracking Macros (And What To Do Instead)

When people think of nutrition, they often start with calories. Maybe they’ve used MyFitnessPal, tracked their intake, or simply focused on eating less. But calories alone don’t tell the full story. To take things further, many people look to macros — short for macronutrients — hoping they’ll finally unlock the results they’re after.

But there’s a catch: tracking macros can work, but it often backfires.

Let’s explore what macros really are, why they matter, and how to use them effectively without falling into the common traps.

First, what are macronutrients?

Macronutrients are the nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Each plays a critical role:

• Carbohydrates (4 calories per gram): Fuel for your brain, muscles, and gut. Also supports joint lubrication, immune function, and tissue repair.
• Fats (9 calories per gram): Help build cell membranes, regulate hormones, support digestion, and absorb vitamins A, D, E, and K.
• Proteins (4 calories per gram): Crucial for enzymes, antibodies, red blood cells, recovery, and muscle maintenance.

These aren’t just about numbers — they influence how your entire body operates. You can’t live optimally if your macros are imbalanced or poor in quality.

Where it goes wrong: the “If It Fits Your Macros” (IIFYM) trap

The IIFYM method promotes flexibility, but many people misinterpret it. You can technically hit your macro targets eating cereal bars and protein ice cream — but you’ll feel bloated, sluggish, and often stall progress.

Why?

Because digestion, energy, recovery, inflammation, and immune strength all depend on nutrient quality, not just macro math.

A pop tart and a sweet potato might have the same grams of carbs. But the body responds completely differently.

Add to that:

• Time-consuming tracking that doesn’t fit real life
• Impacts on mental wellbeing (especially for those with a history of restriction)
• Frustrating social experiences (“Sorry, I can’t eat that, it’s not logged”)

And macros become more stressful than helpful.

So should you track them?

Tracking macros can be useful for a phase — but it should never be the whole strategy. We find it works best for more advanced clients with clear goals, a solid mindset, and good digestive health.

But for most people?

We start with something far simpler. And it works better.

A sustainable macro-based framework (without the tracking)

Here’s what we recommend:

• Eat every 3-4 hours to avoid energy crashes and cravings.
• Include protein in every meal (30% of daily intake). That’s roughly:
  • Women: 20-30g per meal
  • Men: 30-40g per meal
• Fill ⅓ to ½ your plate with non-starchy vegetables (aim for at least 3 colours).
• Add healthy fats to 2-3 meals daily (e.g. avocado, nuts, olive oil) — about a thumb-sized portion.
• Include a fist-sized portion of complex, whole-food carbohydrates (e.g. sweet potato, pumpkin, berries, lentils).

This alone gives you the right ratios:

• 30% protein
• 30% fat
• 40% carbs

…without needing an app.

When to tweak your macros

Once you’ve got the basics, you can refine based on your goals and lifestyle. For example:

• Add fast-digesting carbs (like fruit) pre- and post-training for better performance and recovery.
• Increase carbs at dinner if you struggle with sleep (they help produce serotonin and melatonin).
• Boost protein if you’re training intensely or looking to build/maintain muscle.

Remember, not everyone needs the same ratio. Your digestion, stress levels, sleep, and training volume all affect how you respond.

Final thoughts

Macros aren’t magic. And they’re not enough on their own. What matters most is:

• Quality: whole foods over processed swaps
• Consistency: doing the basics daily
• Context: what fits into your real life

Get those right, and you won’t need to obsess over spreadsheets.