Macro is short for macronutrient, the larger of the categories into which we classify our food. There are couple of other major categories as well, micronutrients and phytonutrients. Just like in economics, macro refers to the big picture. In the case of food, it includes, fat, protein and carbohydrates. Micronutrients are the smaller things like vitamins and minerals. Phytonutrients are those that can be found in plants. This concept is not new and has in fact been around since about 1912. Since that time, scientist have used them to break down foods in order to understand exactly how each fuels our body. Thinking about how you need to fuel your body is the best way to choose a macro plan. The purpose of all nutrition plans should be to find the optimal combination of fuel for your body, and for the lifestyle and goals you have.

Most major diets are based upon counting macros even if they don’t call it a “macro plan”. What differentiates them is which macro receives the most emphasis. Keto for example is typically a high fat, low carb plan. Participants are counting and following a macro plan with specific grams of each to consume. Other plans, especially those for athletes, may emphasize protein over the other macros. It’s pretty rare that a plan emphasizes consumption of carbohydrates (carbs), with the exception of endurance athletes on specialized training schedules.

When it comes to counting the actual macros, most people use apps that calculate the macros for you. Bodybuilders and elite athletes measure and weigh every ounce of food they consume and track the macros closely. For the average person who is just trying to live a healthier lifestyle, it’s not as critical to weigh and measure exact quantities. 

Here are a few basics about macro plans:

• Tracking your food consumption almost always leads to weight and fat loss, simply because we often aren’t conscious of what we eat.

• The average American consumes 50% of their daily calories from carbs. That number is much higher than is typically needed to fuel us in day to day living. Cutting that number down by even 10% will lead to weight loss. 

• The average American only consumes 15% of their daily calories from protein. Increasing this number leads to feeling fuller, longer, less fat storage and increased ability to build and retain muscle.

• The average American consumes 35% of their daily calories from fat, which is not a bad number on its own. The problem is in the type of fat being consumed. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made transfats. Saturated fats fall somewhere in the middle. The distinguishing factor is the effect it has on your cholesterol levels.

• Fats, like protein, increase your satiety and keep you fueled longer, reducing snacking and overall calorie consumption.

• Women who suffer from PCOS, those with metabolic syndrome, pre-diabetic or other medical conditions will typically not process carbs the same way “normal” people do. They usually need to keep their carbs much lower than the usual 50%.

Choosing the right macro combination for yourself requires understanding what your goals are, how your body processes nutrients and determining the lifestyle you will lead. You will definitely see changes in your body when you start tracking food in any plan. By being conscious of your consumption and understanding what is actually in the food we eat, most people start to naturally make healthier choices.