How to Count Macros on a Weight Loss Diet

You must have certainly come across by the term “macros” if you are seriously into weight loss, or maybe from a friend who is on a strict diet or a fitness lover, or if you are on Rati Beauty. Counting macros is for anyone, who wants to maintain a healthy weight or who is interested in weight loss or muscle gain. In this post, we are going to learn how to count macros to keep going ahead on your weight loss journey.

How to Count Macros on a Weight Loss Diet

What are Macros?
A macro diet is nothing but calorie counting. Essentially, you count the grams of carbohydrates, fats and protein you consume per day to reach your specific target or goal weight. For example, when you are counting macros, instead of consuming a creamy coffee of 200 calories, you’d choose a protein shake/banana shake with nuts, replacing empty calories with nutritional food which would act like an apt fuel for the body to run its daily functions.

Benefits of counting Macros on a Diet:
Macro dieting offers various health benefits apart from faster results. Counting your macros makes you well aware of the your food you consume and it’s impact on the body. Also, it’s a great way to control your portions. It helps you to make healthy choices and lose weight in the process. Once you know your macros, you can lose 2-5% of body fat within just a month! Bonus- you don’t need to starve yourself, it can curb your sugar cravings and can boost your energy levels. Sounds great, right!

What are Macronutrients?
In simple words, macronutrients have three categories of nutrients you need to eat to provide your body with energy – protein, carbohydrates and fats. Vitamins and minerals are not counted as macronutrients  because the human body needs them in smaller amounts.

1. Carbohydrates: Fill your stomach with healthy carbs like whole grains, leafy greens. A few healthy carbs options are – cauliflower, beans, onions, sweet potatoes, potato, oatmeal, quinoa, asparagus, broccoli. Mostly any type of vegetables, whole fruits, grains, seeds, nuts, etc. come under carbohydrates section.

2. Protein: Protein is a great way to lose weight and keep that waist tiny. Consume foods rich in protein to stay fit and healthy. Some healthy protein-rich food items are chicken, fish, eggs, nuts, turkey. If you are vegan, then tofu, homemade paneer, lentils, soybeans, soy milk are great options.
3. Fat: The biggest misconception a majority of people have is that you don’t need fats! This is not true because you need healthy fats to maintain a healthy weight along with good skin and hair. You can get your healthy fats from coconut oil, almond oil, olive oil, almonds, Brazil nuts, avocado, banana, egg yolks, cheese, ghee, dark chocolate, chia seeds etc.

How to Count your Macros?
To start on counting your macros, you need to know your numbers. The easy way to do that is by using aa macro-calculator on google. Once you know your number, you need to stay close to your prescribed ratio. Most adults after 20, have a macronutrient breakdown recommendation of 45-65% calories from carbohydrates, 10-35% from protein, and 20-35% from fat, This range usually covers people with a variety of different fitness goals. You can customise and reduce 10-20% if you are following it for weight loss.

Here’s a example:
If you have a daily calorie goal of 1,600 calories, your macro nutrient ratio is 50:25:25, which means, your diet should include:
1. 50% carbohydrates:1,600 calories/day x 50% = 800 calories/day. Divide 800 by 4gm= 200 grams of per day.
2. 25% protein: 1,600 calories/day x 25%= 400 calories/day. Divide 400 calories by 4gm= 100 gm protein per day.
3. 25% fat: 1,600 calories/day x 25%= 400 calories/day. Divide 400 calories by 9gm= 44.5 gm fat per day.

Counting Macros for Losing Weight:

  • If your aim is to shed some body weight, then the range of macro ratio that is ideal for you – 10-30% carbs, 40-50% protein, 30-40% fat.
  • Counting macros for muscle gain: If you want to gain some muscle, then this range of macro ratio is for you- 40-60% carbs, 25-35% protein, 15-25% fat.
  • Counting macros for maintenance: If you are someone who is happy with your current body weight and looking to maintain your shape, then this macro ratio range for perfect you: 30-50% carbs, 25-35% protein, 25-35% fat.
  • Counting macros on keto diet: If you are on a strict keto diet, the macronutrient range to stay in ketosis stage – 5-10% carbs, 15-30% protein, 60-75% fat.


  • If you feel unsatisfied/hungry, add more protein to your diet. Add food items rich in fiber.
  • If you don’t lose weight after following a diet program, simply reduce your carbohydrates and you’ll notice a difference.
  • If you crave for sugar, add protein and fiber and remove all sugar and refined carbs from your diet.
  • If you are losing muscle mass, add protein and do strength training in the gym.
  • If you are losing too much weight rapidly, add some healthy carbohydrates to your diet.

Hope this article helped clear your doubts regarding macronutrients. We hope counting macros would help you achieve your fitness goal. Stay fit, stay healthy!


Leave a Reply

Your email address will not be published. Required fields are marked *