Macros are Back – And We Still Aren’t Counting Them

Macros are Back – And We Still Aren’t Counting Them

Last year, I posted about macros: should you count them, what are they, and what foods have them. 

If you aren’t sure about all those things, I would suggest you read that post first – because I will use some math in this post that I previously explained there. 

But a recent question came up that made me realize I need to go into some more details.

First, I need to make a couple of things clear: 

ONE: If someone chooses to count calories or points or macros, that is their choice. It is unnecessary, but it can help people become more aware of what and how they eat. But when I work with people, I don’t take this one size fits all approach. Some people count; others don’t. And it depends on many factors, including what their health goals are and so much more. You will see that I mention that I track my intake, which is for my reasons. But, again, it is not what I recommend for everyone. And for some people, I would actively discourage it. 

TWO: The numbers I use below are examples only – and not a recommendation for you or anyone specifically. In this field of nutrition, we have a very general guideline of 2,000 calories a day for various reasons. For me, it is because math is more straightforward. But this does not mean YOU need 2,000 calories, or you should follow these numbers as recommendations. Again, there are many factors to consider, and a person’s individual needs for calories or their “macros” will vary based on many things. 

So now for this next part of this whole “macros” deal. 

I received this message from a student recently: 

I had a question on how an actual meal plan is built with the energy requirements and macros in mind.

How are foods chosen that will precisely fit a particular macro group? 

For example, if we broke down a 2000 calorie diet into three meals a day with the macros being 50% carbs, 25% fat, and 25% protein, there would be about 670 calories per meal with 83 grams of carbs per meal, 42 grams of protein per meal and 19 grams of fat per meal. 

How would you go about choosing foods that fit those since many foods have all three macronutrients? 

I do need to explain a couple of more things. 

I teach sports nutrition at my local community college, so this is the context for the question. 

And how did this student get those numbers?

As I mentioned above that, I gave some numbers in my previous post and more details there on the calories per gram for the three macronutrients carbohydrates (4 calories per gram), protein (4 calories per gram), and fat (9 calories per gram). But the calculator is handy here. 

When the student used the 2,000-calorie example and the breakdown, it works like this:

50% carbs = 1000 calories = 250 grams per day. Divide by three meals that are 333 calories from carbs per meal or 83 grams per meal. 

25% protein = 500 calories = 125 grams per day. Divide by three meals, 167 calories from protein or 42 grams per meal. 

25% fat = 500 calories = 56 grams per day. Divide by three meals, 167 calories from fat or 19 grams per meal. 

And while I was impressed by the numbers being 100% correct in their calculations, I had to address the question asked: How would you choose foods that fit those since many foods have all three macronutrients? 

Let’s set aside that it leaves no allotment for any snacks. We are just using this as an example again. 

My response (edited to remove redundancy I have already mentioned above): 

Those guidelines are correct in the general sense – you got the calculations spot on. 

However, in real life, it is virtually impossible to have those exactly fit for every single meal - and not realistic to expect. Not just for a meal, but a day. 

I suggest that overall, for the day, things be close, but I tend to recommend over a few days, the average comes out to this percentage overall. 

How to get this? 

Choosing foods from the various food groups works well. So, lots of fruits and vegetables, including nuts and seeds, nut butter, and avocados, would also be a source of carbs, protein, and fat. 

Lean meats - would be protein and lower in fat, but still provide both. 

Fatty fish like salmon would get the fat high if consumed at one meal, but if there is some fat, but not a lot at other meals, then the balance works out. 

The thing is that these recommendations are overall - but not expected to fit precisely for each meal. 

I will lay out myself as an example. 

I track what I eat (in an app) and have the numbers set up to be 50% carbs, 30% fat, and 20% protein. 

Looking at one day last week: the day ended at 49% carbs, 18% protein, and 33% fat. 

Another day last week was 52% carbs, 22% protein, and 26% fat. 

And, yet another day that was 45% carbs, 23% protein, and 32% fat. 

So, we see the averages. 

My breakfast is consistent and mostly the same each day, usually vanilla soy milk, frozen fruit, Greek yogurt, and oats to make a smoothie. It comes out to 53% carbs, 34% protein, and 13% fat. 

Now, I choose the foods for a meal first and then see how it works out rather than the other way around. 

Lunch varies but tends to be a mix of the nutrients (but somewhat higher in fat because of peanut butter). Dinner varies each day - I always ensure all food groups are there. 

So, my answer is: choose foods first and then see how they fit.

Nutrition isn’t black and white and has many shades of gray. 

So, here is the big picture: EAT FOOD! Make healthier choices most of the time. 

Don’t find foods that fit a detailed nutrition profile for every meal. 

If that was the case – and apple and peanut butter would never work out. And neither would the steak and asparagus. So think big picture and think FOOD first – not nutrients. I would never sit down at a restaurant and order some protein with carbs and a little bit of fat on top. And throw in some vitamins and minerals to go with it. Who does that? No one! 

I would order a burger with cheese (bun too) and think side salad but order the fries.

And the student did respond:

Thank you so much for the response. This is another one of those things that influencers or people spreading meal-building information in videos make it sound like you will see no progress if your macros are off even a tiny bit.

Off I tiny bit? No problem at all. I guaranteed it. 

Progress can still be had – even if the macros are not Goldilocks.