{"id":251820,"date":"2026-01-18T23:32:10","date_gmt":"2026-01-18T23:32:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/251820\/"},"modified":"2026-01-18T23:32:10","modified_gmt":"2026-01-18T23:32:10","slug":"a-beginners-guide-for-losing-weight","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/251820\/","title":{"rendered":"A Beginner’s Guide For Losing Weight"},"content":{"rendered":"

\"Estimated8 min read <\/p>\n

As the name suggests, counting macros revolves around keeping tabs on your macronutrients (macros): protein, carbohydrates, and fat. It can be beneficial for those who want to lose weight, as well as athletes, bodybuilders, and those who thrive on structured eating plans, says Diala Alatassi, MD, a board-certified internal and obesity medicine physician at Endeavor Health Medical Group. <\/p>\n

A huge perk of this eating method is that no foods are off-limits. It\u2019s somewhat flexible compared to other restrictive diets like keto<\/a> and certain intermittent fasting<\/a> protocols, says registered dietitian and certified diabetes educator Jessica Crandall Snyder, RDN.<\/p>\n

Ahead, experts break down what you need to know about macros for weight loss\u2014plus, the benefits and potential risks of the method. <\/p>\n

Macronutrients, Broken Down <\/p>\n

Macro #1: Carbs <\/p>\n

Repeat after me: Carbs<\/a> are not the enemy\u2014even if you’re trying to lose weight. \u201cCarbohydrates are the most important energy source for almost all human cells,\u201d says Mascha Davis, RDN, a spokesperson for the Academy of Nutrition and Dietetics. <\/p>\n

When you eat carbohydrates, your body breaks them down into glucose\u2014a form of sugar that enters your bloodstream and gets stored in your liver and muscles as glycogen, says registered Ayla Barmmer, RDN. “This stored fuel powers high-intensity exercise<\/a>, which is key for building lean muscle and revving up your metabolism,” she adds. <\/p>\n

Carbs also support brain function and concentration, and they help regulate your mood by boosting levels of serotonin, a feel-good neurotransmitter, Barmmer says. <\/p>\n

Some examples of healthy carbs, according to Barmmer:<\/p>\n

FruitOats QuinoaBuckwheatBerriesBrown riceSweet potatoesLegumesCornBeetsFarroMacro #2: Protein <\/p>\n

This macro helps build and maintain your body\u2019s lean muscle, and then some. \u201cProtein<\/a> makes up the enzymes that power chemical reactions in the body,\u201d Davis explains. \u201cIt also makes the hemoglobin that transports oxygen through the body.\u201d And if oxygen doesn\u2019t get where it needs to go, you can forget about having the energy to take the stairs, let alone power through an hour-long run. <\/p>\n

When it comes to feeling full on fewer calories, protein is paramount because it triggers the release of gut hormones, \u201cslowing digestion and signaling to your brain that you’re full,” Barmmer says. “That means food stays in your stomach longer, helping you feel satisfied for hours.”<\/p>\n

By slowing digestion, protein also slows the release of glucose into your bloodstream to prevent the blood sugar and insulin spikes that can create health issues, says internal medicine physician Alexandra Sowa, MD. <\/p>\n

Here are examples of healthy protein, according to Barmmer:<\/p>\n

Macro #3: Fat <\/p>\n

Fat maintains cell membrane integrity, supports brain and nerve function, and helps absorb the fat-soluble vitamins A, D, E, and K, \u201cwhich are key to both metabolic health and effective weight loss,” Barmmer says. “While it doesn\u2019t trigger the same satiety hormones as protein, its slower digestion helps stabilize blood glucose, reduce cravings, and enhance overall hunger control.”<\/p>\n

A few examples of healthy fats, per Barmmer:<\/p>\n

Avocado Extra virgin olive oilNutsSunflower seedsSeed butter <\/p>\n

When it comes to counting macros versus counting calories, the main difference really rests in the intention. “Calorie counting does not factor in the source of the calories,” says registered dietitian Amy Brownstein, RDN. “You can consume an unbalanced diet while staying within calorie targets.” <\/p>\n

Plus, counting macros can be tailored to be more specific to your weight loss or fitness goals. “Instead of tracking calories, you\u2019re tracking the components of calories that fuel your body,” Snyder adds. So, you might add more carbs to your plate when you\u2019re training for an endurance event, like running a race.
<\/p>\n

Benefits Of Counting Macros You may lose weight. Tracking macros<\/a> may help create a more balanced and sustainable calorie deficit<\/a>, which can lead to weight loss while preserving muscle mass and energy levels, says Barmmer.You might be able to gain muscle. Many people struggle to eat the amount of protein they need to build and repair muscle mass after workouts. “Prioritizing protein and total calorie intake through macro tracking ensures your body has the nutrients to build and repair muscle effectively,” Barmmer says. You’ll have a clear roadmap to solid nutrition. \u201cMost people need structure to guide their eating habits,\u201d says registered dietitian Sonya Angelone, RD. \u201cOtherwise, people tend to eat what they want, when they want it.\u201d If you have trouble listening to internal cues, like when you feel full, counting macros can be helpful, she says. You’ll pay more attention to what you’re eating. This \u201cwill usually result in better choices and fewer calories,\u201d Angelone says. By getting the ideal combination of carbs, protein, and fats, your body will function optimally. Carbs fuel your energy production, proteins build up your immune system, muscle mass, and metabolism, and fats help absorb essential nutrients, says Snyder.How To Count Your Macros <\/p>\n

First, this is how many calories are in each gram of the three primary macronutrients (you’ll need this information later on): <\/p>\n

Carbs have four calories per gram Fat has nine calories per gram Protein has four calories per gramStep 1: Determine Your Macro Ratio<\/p>\n

Everyone\u2019s macro goals vary slightly, but for general health, Dr. Alatassi recommends that adults get 45 to 65 percent of their calories from carbs, 25 to 35 percent from protein, and 20 to 35 percent from fat.<\/p>\n

When counting macros for weight loss, prioritizing protein is often a key strategy supported by research, says Dr. Alatassi. “Higher protein levels help preserve muscle mass, enhance metabolism, and improve satiety, making it easier to maintain a calorie deficit,” she says, adding that you may choose to aim for the upper range of 35 percent protein, or even slightly higher, up to 40 percent. You’d then adjust your carbs and fats accordingly to stay within your target calorie range. <\/p>\n

That said, personal preferences, dietary restrictions, goals, lifestyle, activity level, and existing health conditions can influence your ideal macronutrient balance, so consulting with a doctor or registered dietitian can help you nail down your exact numbers, Dr. Alatassi says. <\/p>\n

Step 2: Decide How Many Calories You Need For Weight Loss (If That’s Your Goal)<\/p>\n

You can use an online calculator like this one<\/a> from The National Institute of Health or check out some other ways to find your number here<\/a>. Once you have that, you can plug it into the below formula: <\/p>\n

Carbs: Calories per day (e.g. 2000) x percentage of calories from carbs (e.g. .50) \/ Number of calories per gram in carbohydrates (4) = grams of carbs per day Protein: Calories per day (e.g. 2000) x percentage of calories from protein (e.g. .30) \/ Number of calories per gram in protein (4) = grams of protein per day Fat: Calories per day (e.g. 2000) x percentage of calories from fat (e.g. .20) \/ Number of calories per gram in fat (9) = grams of fat per day<\/p>\n

So for example, if you were to aim for 2000 calories a day, with a macro breakdown of 50 percent carbs, 30 percent protein, and 20 percent fat, you might go for 250 grams of carbs, 150 grams of protein, and 44 grams of fat. Again, this ratio is general and not an expert-recommended one-size-fits-all plan. It may take some trial and error to nail down the best macro ratio for you. <\/p>\n

Potential Drawbacks Of Counting MacrosIt can be taxing.<\/p>\n

As you\u2019ve probably already guessed, counting macros involves a good amount of planning and math. \u201cIt\u2019s a bit cumbersome to count macros unless you eat the same thing every day,\u201d Angelone says. \u201cBut then your diet becomes monotonous and probably not nutritionally adequate.\u201d Still, counting macros gets easier once you get the hang of it, she says.<\/p>\n

There may be side effects if your macros are too high or low.<\/p>\n

Setting macro goals too low, for example, might cause energy fatigue, brain fog<\/a>, and nutrient deficiency, while setting them too high might not give you the health benefits you\u2019re looking for (weight loss, improved workout performance, etc.), says Barmmer.<\/p>\n

It may not work for those with a history of disordered eating.<\/p>\n

Counting macros can become rigid or even obsessive when taken to extremes, disconnecting you from your natural hunger cues, Barmmer says, so you’ll want to keep an eye out for that along the way. It also might not be beneficial for anyone who finds meticulous tracking stressful or anxiety-inducing, Dr. Alatassi adds. <\/p>\n

\u201cFor these individuals, focusing on intuitive eating<\/a>, portion control, or seeking guidance from a nutrition professional might be more beneficial and sustainable,\u201d she adds. Remember: Your macro goals should act as guidelines, but you shouldn’t feel obligated to hit them Every. Single. Day. <\/p>\n

Beginner-Friendly Tips For Counting Macros <\/p>\n

If you want to test it out before upending your current eating plan, Angelone recommends keeping a food diary to get an idea of what you eat on a regular basis. You can also try incorporating macro-counting in spurts, starting for a week, Snyder says. That way, you\u2019ll “have a really good idea of the kind of foods you\u2019re typically eating and where you need to adjust, and that may give you some really good insights,” Snyder says. <\/p>\n

Once you calculate and track your macros (per the instructions above), look at your food choices to see what changes you need to make based on those numbers. \u201cBe sure to choose less processed foods, choose whole grains and high-fiber foods, and healthy fats, limit refined sugar, and drink plenty of water<\/a>,\u201d Angelone says. <\/p>\n

While Snyder doesn\u2019t recommend tracking macros forever, checking in with yourself once in a while can be helpful to make sure you\u2019re generally still eating your proper ratio. But if you’re looking to count macros for a longer period of time and have some serious weight loss or performance goals you’re looking to achieve, consult a dietitian to personalize your plan, says Snyder. <\/p>\n

Best Apps For Counting Macros\"Chevron\"Chevron\"myMyFitnessPal<\/p>\n

In the free version of the app, you can track how many proteins, carbs, and fats you’ve eaten for the day. And if you upgrade to premium, you can actually set a target for each macro. <\/p>\n

Free for iOS and Android, or $79.99 for yearly premium<\/p>\n

Download For iOS<\/a><\/p>\n

Download For Android<\/a><\/p>\n

MyFitnessPal\"loseLose It!<\/p>\n

You can track your macros easily on the Lose It! app. Just log your meals and the app will calculate all of your macros consumed under its “nutrients tab.”<\/p>\n

Free for iOS<\/a>, or $39.99 per year for the premium version<\/p>\n

Download For iOS<\/a><\/p>\n

Download For Android<\/a><\/p>\n

Lose It!\"eatEat This Much<\/p>\n

You can use this app to not only track macros but create meal plans matching your goals. One of the best features about the app is its barcode scanner, which inputs food items directly into your account. <\/p>\n

Free for iOS and Android, or premium $5 per month with annual subscription<\/p>\n

Download For iOS<\/a><\/p>\n

Download For Android<\/a><\/p>\n

Eat This Much\"myMy Macros+My Macros+<\/p>\n

Remember, just like any other diet, patience is key when you start counting macros, says Dr. Alatassi. This method won\u2019t magically induce weight loss overnight, but with consistency and regular exercise, you\u2019ll hopefully begin feeling better inside and out as you prioritize your nutrients.<\/p>\n

Additional reporting by: K. Aleisha Fetters, CSCS, Korin Miller, and Alexis Jones<\/p>\n

Meet the experts: Diala Alatassi<\/a>, MD, is a board-certified internal and obesity medicine physician at Endeavor Health Medical Group<\/a>. Jessica Crandall Snyder<\/a>, RDN, is a dietitian, diabetes educator, and the founder and owner of Vital RD. Mascha Davis<\/a>, RDN, is a spokesperson for the Academy of Nutrition and Dietetics. Ayla Barmmer<\/a>, RDN, is a registered dietitian and the CEO of supplement brand FullWell<\/a>. Alexandra Sowa<\/a>, MD, a New York City-based internal medicine physician and diplomate of the American Board of Obesity Medicine. Amy Brownstein<\/a>, RDN, a registered dietitian at MyNetDiary<\/a>. Sonya Angelone<\/a>, RD, is a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics.<\/p>\n

\"Headshot<\/p>\n

Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men’s Health, and Prevention magazines. Her freelance writing has been featured in Women’s Health, Runner’s World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.<\/p>\n

\"Headshot<\/p>\n

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n

\"Headshot<\/p>\n

Casey Clark is a freelance consultant who is interested in beauty, health, and style-related commerce content. She learned from Hofstra University with a degree in journalism. Her work has been published in Women’s Health, Better Homes & Gardens, and more.<\/p>\n