How to Start Tracking Macros: A Beginner's Guide
Tracking macros doesn't have to be complicated. Learn the absolute basics of protein, carbs, and fats to jumpstart your fitness journey.
If you've spent any time in the fitness community, you've probably heard the phrase, "If it fits your macros." But what exactly does that mean, and how do you even start?
In this guide, we'll break down the absolute basics of macronutrient tracking and how the Stamina app makes it effortless.
What are Macros?
"Macros" is short for macronutrients. These are the three main suppliers of nutrients in your diet:
- Protein (4 calories per gram): Essential for building and repairing muscle. Found in meat, dairy, beans, and tofu.
- Carbohydrates (4 calories per gram): Your body's primary energy source. Found in grains, fruits, and vegetables.
- Fats (9 calories per gram): Crucial for hormone regulation and joint health. Found in oils, nuts, avocados, and fish.
Step 1: Calculate Your TDEE
Before you track, you need a target. Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn naturally in a day. You can use our free TDEE Calculator to find yours.
- Want to lose fat? Eat ~500 calories below your TDEE.
- Want to build muscle? Eat ~300 calories above your TDEE.
Step 2: Set Your Protein Goal
Protein is the most important macro for body composition. A standard rule of thumb is to aim for 0.8 to 1 gram of protein per pound of body weight.
Step 3: Scan and Track!
This is where people get overwhelmed, but it's where Stamina shines. Instead of manually searching for every food item, use Stamina's offline barcode scanner.
Simply scan the label, adjust the serving size, and log it. Stamina instantly subtracts the macros from your daily goals so you always know exactly what you have left to eat.
Consistency over Perfection
You don't need to hit your macros perfectly down to the single gram every day. Aim to be within +/- 5 grams of your targets, and you will see incredible results. Happy tracking!