Written by: Melissa Fiorenza
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If you’ve made it here, congratulations. You’ve made it to the Promised Land. Counting macros is often where nutrition experts begin and where yo-yo dieters inevitably end up seeing their best results.

It’s very likely you’ve seen the term “counting macros”, heard about it, or read about it somewhere, and you’re just about to start—or maybe you’re a few days in. And you’ve got questions. So did I.

First things first:

What are macronutrients?

Macronutrients, AKA macros, include protein, carbohydrates, and fat. These are the nutrients your body needs large amounts of to function properly.

Easy, peasy. Now for the more specific questions, we turned to those who know macros inside and out. Take a look and good luck to you on your miraculous macro-counting journey. (Spoiler alert from this focus group of one: It totally works.)

What matters more for weight loss: calorie deficit or tracking macros?

When it comes to weight loss, calories matter most, says Jennie Dore, MS, RD, CDN, a virtual dietitian nutrition coach. “That is why any diet can essentially work by putting you in a calorie deficit.” But that said, macros matter too. “Food quality is important and making sure your body gets the right mix of macronutrients is going to help you feel your best by giving your body the nutrients it needs,” she explains.

Sometimes I find myself at my calorie limit, but still have macros left. Or vice versa: I've hit my macro targets, but still have remaining calories! Why does this happen, and what should we do about it?

Feel like you’re back in math class, not understanding the problem on the board? You’re actually not doing anything wrong. Get this: “The nutrition facts label on foods allows for a 20% margin of error,” says Dore. “Therefore, the calorie content in a food can be higher than labeled, and macronutrients listed on the label may also be rounded. Depending on the tracking method you use, there may be foods that are added with only calories and no macronutrients listed.” Macronutrient targets may also be rounded to the nearest tenth when prescribed, she adds. “If this happens, I encourage my clients to check in with themselves and see how they are feeling. If you are satisfied and feel good, stop eating. If you are still hungry, have a snack and pay more attention to calories at this point.”

On days when we don't work out (rest days!), should we adjust our calorie/macro targets, or keep them the same?

This depends on training levels and intensity answers Dore. “For the most part, keep targets the same. Your body can take 24 - 72 hours (1-3 days) to fully recover from a training period. Hunger levels can also vary post-workout and the following day, depending on the person. Weight loss is about the average energy intake and expenditure over the week. Some days may naturally be higher or lower based on hunger, and circumstances.” She suggests looking at weekly averages.

If I know I'll be having a big dessert at night, should I save my fat macros?

Try to pre-plan anything specific you know you’re going to want to enjoy. You can add this food to your day first, says Dore, and build your other meals around it. “Focus more on calories with this example than fat specifically.”

What if I’m reaching a plateau?

That number just won’t budge. Or you’re not seeing any physical changes for a while. What do we do then? “If you are reaching a plateau, it means that your macros need to be adjusted,” says Brenda Peralta, registered dietitian, and author at FeastGood.com. She recommends lowering your overall calories and decreasing the total carbs. “Never go beyond 1,200 since it is an extremely low-calorie diet and might be deficient in nutrients. If you are close to these calories, you might need to think of a refeed for some time.”

Fat!? Why is fat a macronutrient?

Peralta explains: “Macronutrients are called that because we need to consume them in large (macro) quantities. Fat is considered a macronutrient because the body cannot produce it. The body needs to have a daily dose in order to function properly like creating hormones, reducing inflammation, and providing protection.”

How do I figure out what my macro targets should be?

The macro target varies according to several factors like goals (weight loss or weight gain), current exercise (duration, time, and intensity), and if there are any conditions (diabetes, high blood pressure, kidney disease), says Peralta. “The first macronutrient I typically calculate is protein intake. The International Society of Sports Nutrition recommends having 1.6-2.0 grams of protein per kilogram of bodyweight. Based on how much you decide to consume, you calculate the other macros.” The fat intake could range from 20-30% of the total caloric intake. To give a little more freedom to people—since proteins like chicken, fish, meat, and eggs do contain some fat—Peralta usually recommends 30% so you can add in other healthy fats like avocado, nuts, and seeds. “The carb intake usually is the rest; it can vary between 40-60% of the total recommended daily intake.”

What are some common errors people make when counting macros?

Reader, buy a food scale. “The most common and biggest mistake made is not accurately measuring serving or portion sizes, especially with fatty foods, says TJ Mentus, certified personal trainer and member of the expert review board at Garage Gym Reviews. “It’s easy to count something that has a label and eat the exact amount to fit your macros. The problem people run into is when they are making their own food and the serving size has to be measured versus counted.” He shares this example: olive oil. Ever eyeball one tablespoon and move along? Turns out, that one tablespoon has 120 calories and is almost entirely made of fat. “If you end up with even just a half a tablespoon more you have just added 60 more calories to your meal without realizing it. The same thing happens with nut butters,” says Mentus.

Want to get your macro targets personally adjusted for your needs? Make this your next click: “Is a Dietitian Worth It? Plus: 5 Quick Tips From an RDN.”

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