How to Track Macros (Without the Confusion)
You’ve probably heard someone say, “You should track your macros!” — and immediately felt like you needed a degree in nutrition science to even start.
You're not alone.
Over the past few weeks, I’ve had a handful of people — both here at the gym and online — say they’ve always wanted to give macro tracking a shot but feel overwhelmed.
And that bums me out. Because macro tracking isn’t hard.
It’s just been overcomplicated by some influencers who’ve made it feel way more intimidating than it needs to be.
So let’s cut through all that.
What Are Macros, Really?
Macros = protein, carbs, and fat.
That’s it. No mystery. No magic. Just the three basic nutrients that make up the calories in your food.
Each macro contains a certain number of calories per gram:
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Protein: 1g = 4 calories
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Carbohydrates: 1g = 4 calories
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Fat: 1g = 9 calories
Here’s a quick example:
Let’s say someone told you to eat 100g of carbs, 100g of protein, and 10g of fat.
That breaks down to:
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Carbs: 100g × 4 = 400 calories
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Protein: 100g × 4 = 400 calories
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Fat: 10g × 9 = 90 calories
Total = 890 calories
So what does this mean?
Counting Macros = Counting Calories (Just More Specific)
When you count macros, you’re not doing anything wild. You’re just taking your total calories and choosing how to "spend" them: how much protein, how many carbs, how much fat.
It’s just a more intentional way of tracking. That’s all.
And once you try it, you’ll probably realize it’s way less complicated than you thought.
Why Bother?
You may not track macros forever — and that’s totally fine.
But it’s a fantastic tool for building awareness and learning what your body needs to feel and perform its best. It’s not about perfection. It’s about learning and experimenting.
You’ll come away with a better understanding of your food, your energy, and your progress.
Want to Try It?
I’ve got two free tools to help you get started:
👉 Free Macro Calculator: Plug in your details and get your personalized macros
👉 Ultimate Meal Prep Guide: Learn how to actually build meals using those numbers
Start simple. Give it a go. And if you need help, shoot me a message!
You’ve got this.
– Coach Ashleigh🦈
