What’s better: counting calories or macros?
First, define ‘better’, challenges dietitian and sports nutritionist Kathryn Stewart (@edible_evidence). ‘Calorie counting can be insightful to learn which foods are more energydense, but I’d caution against regular use, as it has been linked to a poorer relationship with food,’ Stewart tells WH. ‘Counting macros can be helpful if you’re competing in highlevel sport.’ Choosing either tool will depend on the outcome towards which you’re striving. ‘For weight loss, you need to create a calorie deficit through reducing dietary intake, increasing activity or both.
Since counting calories doesn’t consider quality of diet, I’d start with macros by increasing protein and fibre at meals and checking your portions of carbohydrates and fats.’ If you’re in the market for muscle gain, however, you might want to keep track of a calorie surplus. ‘Making sure you have adequate protein (in general, 1.6g to 2g per kg) alongside your resistance training can be useful for this as well,’ Stewart adds, with a caveat. ‘If you have a poor relationship with food, tracking can be stressful. A registered nutritionist or dietitian can give practical examples and ideas for your goals without you having to worry about the numbers.’