How to Track Macros: A Step by Step Guide for Beginners

Macros (short for macronutrients) are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Protein and carbs each provide 4 calories per gram, while fat provides 9 calories per gram. According to the Australian Dietary Guidelines, Australians should aim for a varied diet across the five food groups, which naturally provides a balanced mix of these three macros to fuel energy, muscle maintenance, hormone production and overall health.

Tracking macros gives more nuance than calorie counting alone. A 500-calorie meal made up mostly of refined carbs will affect your energy, satiety and muscle maintenance very differently from a 500-calorie meal with lean protein, vegetables and healthy fats. Macro tracking works well for people with specific body composition or performance goals, while calorie counting is often enough for general weight management. Both approaches still rely on overall energy balance.

The Nutrient Reference Values for Australia and New Zealand recommend 0.84g of protein per kilogram of body weight for adult men and 0.75g per kilogram for adult women as a minimum. Active adults, older Australians and people building muscle generally benefit from 1.2–2.0g per kilogram. For a 75kg adult, that works out to around 90–150g of protein per day. Practical sources include lean meat, fish, eggs, legumes, tofu and dairy — all covered by the Eat For Health guidelines.