Counting macros means tracking protein, carbohydrates and fat rather than just calories. It helps you lose fat while keeping muscle, because it makes sure protein stays high. Most people only need to track carefully for a few weeks to learn portions.
- Set calories first, then protein, then fat; carbohydrates fill the rest.
- A food scale and an app make tracking accurate.
- Aim for consistency, not perfection: within about 5–10% of targets is fine.
Macro counting can sound like a lot of maths. In practice, it is a short learning phase that teaches you what your meals actually contain. This guide walks through the setup, using Canadian labels and foods.
What macros are
| Macronutrient | Calories per gram | Main role |
|---|---|---|
| Protein | 4 | Muscle repair, fullness |
| Carbohydrate | 4 | Energy for training and the brain |
| Fat | 9 | Hormones, cell health, absorbing vitamins |
| Alcohol | 7 | No nutritional need; counts toward calories |
Step 1: Set calories
Estimate maintenance (often 28–33 calories per kilogram for moderately active adults), or better, track your normal eating for two weeks while weight is stable. For fat loss, subtract 300–500 calories a day, aiming to lose about 0.5–1% of body weight a week. See how long healthy weight loss takes.
Step 2: Set protein
About 1.6–2.2 g per kilogram of body weight a day while dieting, or about 1.2–1.5 g per kilogram of body weight if you have a lot of weight to lose (or base it on goal weight). High protein protects muscle and reduces hunger.
Step 3: Set fat
About 25–35% of calories, and not below about 0.6 g per kilogram for long periods, to support hormones.
Step 4: Fill the rest with carbohydrates
Step 5: Track
- Use an app such as MyFitnessPal, Cronometer or MacroFactor. Cronometer uses verified data, including the Canadian Nutrient File.
- Weigh food on a kitchen scale, raw where possible, for the first few weeks.
- Scan barcodes but check entries; user-submitted data can be wrong.
- Log as you go, not at the end of the day.
- Save repeat meals to make logging quick.
Reading Canadian nutrition labels
The Nutrition Facts table lists calories, fat, carbohydrate (with fibre and sugars) and protein per serving. Since 2022, Canadian labels must show serving sizes in household measures and grams, and the % Daily Value helps you see whether a food is high (15% or more) or low (5% or less) in a nutrient. Always compare the serving size on the label with what you actually eat; a “serving” of cereal or chips is often smaller than a normal bowl.
Eating out
Many Canadian chains post nutrition information online. Choose grilled protein, vegetables and a measured starch, ask for sauces on the side, and log a reasonable estimate. One restaurant meal will not undo a week of consistency.
Common mistakes
- Not counting cooking oils, sauces and drinks, which can add hundreds of calories
- Logging cooked weights against raw entries
- “Eating back” all exercise calories from a fitness tracker, which often overestimates
- Weekend drift: strict weekdays, untracked weekends
- Chasing exact numbers and burning out
When to adjust
Review every two to three weeks. If weekly average weight and waist have not moved, reduce calories by 100–200, mostly from carbohydrates or fat, or add 2,000 daily steps. If you are losing more than about 1% a week and feeling drained, add a little back. See why fat loss stalls.
Macros on a budget
Hitting a high protein target does not have to be expensive. Per gram of protein, eggs, milk, canned tuna, chicken thighs, lentils, dried beans, tofu and whey powder are among the cheapest options in Canadian stores. Building most meals around these, and buying store brands, keeps costs manageable while tracking.
Moving beyond tracking
After a few weeks, most people can estimate portions well. Many switch to tracking only protein, or to a simple plate method: half vegetables, a quarter protein, a quarter starch, plus a thumb of fat. Re-track for a week whenever progress stalls.
Related guides
Cutting without losing muscle, carb cycling and meal prep ideas.
Frequently asked questions
How do I calculate my macros for weight loss?
Set calories 300–500 below maintenance, protein at 1.6–2.2 g/kg, fat at 25–35% of calories, and fill the rest with carbohydrates.
Is counting macros better than counting calories?
It helps keep protein high, which protects muscle and reduces hunger, so it often gives better body composition.
Do I need to weigh my food?
For the first few weeks it makes tracking far more accurate. After that, many people can estimate well.
Photo: rawpixel (public domain).
General information, not medical advice. A registered dietitian can help set targets for medical conditions.
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