What are macros? Should I count them?

Fitness apps will do the math for you.

Love it or hate it, the practice of counting calories has long been part of many dietary plans. But more recently you might have heard of people counting “macros” to help them achieve weight loss or other health goals.

What is a macro?

Macronutrients, or macros, are carbohydrates, proteins and fats — the building blocks for your diet. People who are trying to eat healthier can calculate their ideal macro combination based on their goals and activity level. If mathematical formulas don’t appeal to you, fear not: A number of online calculators and fitness apps offer this feature.

“You might need to adjust your levels based on how your body reacts,” says Heather Brown, registered dietitian with Kettering Health Network. “Some apps will provide a set amount but that might not work for everyone. Don’t be afraid to adjust the levels in the app until you find the right macro percentages for you and your lifestyle.”

Why should I count them?

Monitoring your intake of macronutrients like carbs, proteins and fats helps you to eat healthier. Ensuring you eat enough protein will allow you to protect your muscle mass or help build lean muscle. If your macros come from healthy sources, it can also help improve blood pressure, cholesterol levels and diabetes management.

“If you focus on healthy sources for your macros, like leaner meats for your protein and whole grains instead of refined carbs, your calorie count will naturally be lower,” says Heather. “Many people can lose weight by counting macros and utilizing healthy sources to meet their macro goals.

What should I eat while counting macros?

“Lean protein, healthy grains, fruits, vegetables and healthy fats are very important when monitoring your macro intake. You want to ensure your sources of carbohydrates, proteins and fats are still coming from healthy choices,” says Heather.

For protein, stick to lean meats like chicken, lean beef, fish, and turkey. Carbohydrates should come from whole grains, fruits and vegetables, and fats should come from healthy fats like avo

cado, naturally fatty fish, olive oil, nuts and seeds. “If you’re following a vegetarian or vegan diet, you should research different plant-based protein sources to ensure you’re not missing your daily protein goal,”

Heather advises.

Make sure you incorporate variety in your diet. “Some people can get stuck in a rut and eat only chicken and vegetables for every meal, but you want to make sure you’re including a variety of foods,” says Heather. “Try experimenting with different vegetables, fruits and meats. Variety will prevent boredom and ensure you’re getting a balance of nutrients.”

Kettering Health Network is a faith-based, not-forprofit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.