Calorie-counting has traditionally been the go-to method for those embarking on a weight loss journey. However, in recent years, counting macronutrients (macros) has surged in popularity as an alternative approach for weight loss and overall health management. Both methods can yield positive results, yet they operate on very different principles. While calorie-counting primarily targets maintaining a calorie deficit, macro counting focuses on a more balanced intake of essential nutrients to improve body composition. If you’re confused about which method to choose, you’re not alone. Here’s a detailed comparison of tracking macros versus calories, including insights from experts on which might be more effective for weight loss.
What Are Macros?
Macronutrients, or macros, refer to the three main nutrients that provide energy to the body: carbohydrates, fats, and proteins.
Understanding Macronutrients
“Most people don’t want to just lose weight,” explains Sarah Alsing, RD, owner of Delightfully Fueled in Orange, California. “They aim to lose fat and achieve a leaner physique. To accomplish this, you need to monitor your calorie intake and choose the right foods. Counting macros guides you to consume adequate protein while maintaining a balance of carbohydrates and fats.”
According to the Dietary Guidelines for Americans issued by the U.S. Department of Agriculture, recommended macro intake ranges are:
Carbohydrates: 45 to 65% of daily calories
- Fat: 20 to 35% of daily calories
- Protein: 10 to 35% of daily calories
These percentages may vary based on individual factors such as age, gender, and activity level, but they provide a solid starting point for anyone interested in tracking macros.
What Are Calories?
Calories are simply a unit of measurement for the energy provided by food. To lose weight, it is essential to burn more calories than you consume, creating a calorie deficit.
“In order for weight loss to occur, you need to be in a calorie deficit, but the exact number will vary for each individual,” states Umo Callins, RDN, a sports dietitian and fitness coach at Well Rooted Health and Nutrition in Oklahoma City. Callins recommends consulting with a registered dietitian nutritionist (RDN) to determine your specific daily caloric needs.
Caloric Needs and Tracking
“When counting macros, you focus on reaching target amounts of protein, fats, and carbohydrates daily,” says Callins. “In contrast, calorie counting revolves around a set calorie target, which may consist of varying amounts of fat, protein, and carbohydrates that can change daily.”
How to Calculate Your Macros
You can either consult an RDN to calculate your specific macronutrient needs or use online calculators to estimate your daily requirements. Apps like Lose It! offer personalized macro goals and tracking features.
The ideal macronutrient distribution varies per person, but a general guideline recommends:
- Fruits and Vegetables: Half your plate
- Lean Protein: A quarter of your plate
- Healthy Complex Carbs: A quarter of your plate (e.g., brown rice, baked sweet potatoes)
How to Calculate a Calorie Deficit
An RDN can help you determine the correct caloric intake to achieve a deficit. Alternatively, apps like Lose It! can assist you in setting a calorie budget based on various factors such as age, activity level, and weight loss goals.
Safe Weight Loss Guidelines
To lose weight safely, the Mayo Clinic advises cutting about 500 calories a day, which may result in a loss of approximately ½ to 1 pound per week. The National Heart, Lung, and Blood Institute suggests that a realistic and safe rate of weight loss is 1 to 2 pounds per week. Anything more aggressive could lead to unhealthy habits or weight regain.
Benefits of Counting Macros
One of the primary advantages of counting macros is that it allows for more dietary flexibility. Unlike restrictive diets that eliminate entire food groups, macro counting lets you enjoy a variety of foods as long as they fit within your macro goals. This can lead to sustainable weight loss while still enjoying your favorite meals.
Research involving 21,942 patients on 14 different diets over six months found that participants who adhered to macronutrient-based diets experienced modest weight loss and improved cardiovascular risk factors, especially blood pressure.
Protein Focus
“Tracking macros is beneficial for weight loss because it ensures adequate protein intake,” Alsing adds. “A higher protein diet can enhance fat loss while minimizing muscle loss. The types of foods that comprise your calories significantly impact body composition, meaning muscle mass versus fat. You can lose weight by consuming fewer calories, but without sufficient protein, you risk losing muscle rather than fat.”
Certain populations, particularly those with specific health conditions, may find counting macros particularly advantageous. For instance, individuals who require insulin often track carbohydrate intake to align with their medication. This approach helps manage blood sugar levels and can prevent spikes. Likewise, individuals with diabetes using GLP-1 medications may benefit from macro tracking to distribute carbohydrate intake evenly throughout the day.
Benefits of Counting Calories
The primary advantage of counting calories is its simplicity. “When counting calories, you only need to monitor the total number of calories consumed in a day,” Alsing explains. “Those calories can come from any foods, without the need to focus on the specific nutrients.”
This approach makes it easier to track daily intake without stressing about nutrient composition. By measuring food portions and reading nutrition labels, you can avoid the pitfalls of overestimating or underestimating your caloric intake.
Nutritional Quality Matters
However, calorie-counting does not guarantee a nutritious diet. For example, Mark Haub, a professor of human nutrition at Kansas State University, demonstrated the concept of calorie counting with his infamous Twinkie Diet. He consumed only 1,800 calories daily, primarily from junk food, and lost 27 pounds in 10 weeks. This highlights that while calorie counting is effective for weight loss, the nutritional quality of food should not be ignored.
Macros vs. Calories for Weight Loss
The pressing question is which method is more effective for weight loss. The answer isn’t straightforward.
“It’s not solely about counting calories or macros,” states Sriram Machineni, MD, an associate professor of medicine at the Albert Einstein College of Medicine. “Any diet reducing calories can promote weight loss, but it may not effectively address obesity due to high chances of rebound. In my practice, we prioritize unprocessed foods, promoting a balanced intake of macros.”
Alsing adds, “Counting both calories and macros can be enlightening during your weight loss journey. You may discover you’re consuming more of certain foods than you realize, leading to higher caloric intake. Alternatively, you might find you aren’t getting enough protein. With time, you’ll learn which foods help you reach your protein targets without needing to track meticulously, making balanced meals a habit.”
The Wrap-Up
Ultimately, you can achieve weight loss by tracking either macros or calories, as long as you maintain a calorie deficit. However, focusing on macros provides deeper insights into nutrient intake, promoting better body composition and long-term weight maintenance. On the other hand, calorie-counting is often simpler and more manageable, especially for beginners. A balanced approach, incorporating nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains, will support both health and weight loss goals, regardless of the method chosen.
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