How to Count Macros for Weight Loss?

The macro diet focuses on counting macros instead of counting overall calories. It is, however, advisable to keep track of the number of calories taken.

People can count and distribute their macros according to their daily calorie requirements. There are three primary macronutrients: proteins, fats, and carbohydrates. Protein, fat, and carbohydrates contain 4 kcal, 9 kcal, and 4 kcal of energy per gram respectively.

Functions of different macros in body

The three aforementioned macronutrients play key roles in energy metabolism, repair, and maintenance of the body. Their functions are listed below:


Protein is required for the building and repair of tissues. It also plays an important role in cellular signaling, enzyme function, immunity, and other pathways of the body.

Common foods rich in protein include chicken, meat, fish, eggs, milk, beans, tofu, and nuts. One gram of protein contains four calories. Protein can perform any one function in the body: either muscle synthesis or the production of energy.

Due to this phenomenon, protein must be spared from energy synthesis by including other macros in the meals. The amount of protein required by an individual is generally calculated on the basis of their bodyweight. The higher the physical activity, the more the amount of protein required by the person.


One gram of fat contains nine calories, which is the highest among all the macros. Broadly, there are three types of fats in diet: unsaturated fats, saturated fats, and cholesterol.

Unsaturated fats can be further classified into monounsaturated and polyunsaturated fat depending on the number of double bonds present in their molecular structure.

Nuts, seeds, avocados, and oily fish contain good amounts of unsaturated fats. Certain unsaturated fats present in oily fish, including DHA and EPA (omega-3 fatty acids), are known to be beneficial for heart and liver health.

Saturated fats are generally found in animal-based foods and in certain plant-based foods like coconuts. There was a lot of confusion regarding the safety of saturated fats. However, recent studies indicate that naturally occurring (not processed) saturated fats are…

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