How to Count Your Calories and Macros For Fat Loss

by Jen on September 17, 2015

What are macros? Can they help me lose weight and burn fat? Find out how I count my calories & macros for ultimate fat loss.

How to Count Your Calories and Macros For Fat Loss

I get a lot of questions like, “How many calories should I be eating?” and “What are macros?” and “What should my macro percentages be?” I’m here to help take the mystery of macros away! Once we do, you’ll see that counting macros is easy!

So first things first, what are macros?

Basically, macros are the protein, carbs, and fats found in food.

You’ve probably heard of low-carb or ketogenic diets, or maybe you’ve heard of high-protein or high-carb diets. And when it comes to macros, people tend to feel very strongly about their beliefs…eat mostly protein, eat mostly carbs, eat mostly fats.

But here’s what I have discovered: There isn’t ONE best way!!

Everyone’s body is very different. Some people are naturally more muscular, while some people are naturally more lean and thin, so what works for someone else may not work for you…and that’s OKAY!

Let’s take me for example. I’m a 38 year old woman who is 5’10” tall and weighs approximately 140lbs. I workout every day and I also do weight training 3 times a week and HIIT cardio 3 times a week. I’m built tall and lean, so it’s harder for me to put on weight with muscle. Therefore, I may need to eat a different percentage of protein, fats, and carbs than someone who is naturally muscular.

This is just simply the way God made us.

So, what percentage of macros should you aim for each day? How do you know if you’re eating the right percentages? You need to track what you’re eating for a while until you become so accustomed to it that you know what your food looks like on a plate. I personally use the free app, LoseIt, but there is also MyFitnessPal and websites like

But if you want to get even more accurate, I recommend taking the “What is my Body Type” test HERE. Once you figure out your body type (ex. Ectomorph, Mesomorph, or Endomorph) go to THIS SITE to see what percentage of carbs/proteins/fats suits your body type best.

Want to try eating low carb but not sure how? Grab my 7 day low carb meal plan and grocery list along with my best tips to live a low carb lifestyle!

The Low Carb High Fat Beginners Guide

Here is my video showing you how I track my calories and macros:

**UPDATE: I have switched from eating a high carb, low fat diet to a low carb, high fat diet. You can read more about my decision here.

Remember that ultimately, you need to do what’s best for YOUR metabolism. What works for me may not work for you, so don’t be afraid to experiment with the percentages. As long as you are eating the right amount of calories and coming close to your percentages, you are doing great!

I don’t want you to stress too much over your macros in the beginning.┬áJust try to eat as healthy as you can by removing refined┬ásugars and chemicals/preservatives from your diet. If you can do that to start, I consider that a huge win and one that you’ll feel better for. Once you’ve done that, then start to concentrate on ratios.

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{ 5 comments… read them below or add one }

1 Lyn November 27, 2016 at 8:05 pm

How do I know how many grams of fat,protein,carbs are in different foods??


2 Jen November 28, 2016 at 10:12 am

You can look on the label of the food, or use an app like My Fitness Pal or Lose It


3 Amy January 25, 2017 at 5:23 pm

I am so impressed with this. I have read about counting macros many times now and it’s always so confusing. You laid it out perfectly. I’ve always calculated my % of fat from calories by using the formula fat x9 divided by the calories and x by 100. Only after reading you blog did I realize that I can do the same for carbs and protein by using 4 instead of 9.. The whole concept makes sense to me now. The links were super informative as well to pull it all together. Thanks


4 Jen January 26, 2017 at 1:04 pm

Thank you Amy! Glad you found that helpful!


5 Linda Jones May 14, 2017 at 1:23 am

I have watched the full video clip and cleared all the things perfectly. I will try from today. Can I use fitness trackers instead of My Fitness Pal? Please let me know. Thanks!
Linda Jones recently posted..What Is Processed Food And Why Is It Bad?My Profile


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