1. Proteins

Proteins provide four calories of energy per gram consumed. Proteins are essential for processes such as:

• Cell signaling
• Tissue building
• Immune function
• Enzyme and hormone production

Depending on your age, health, and body composition goals, proteins should comprise between 10% and 35% of your daily energy intake. Protein-rich foods include meats like beef, poultry and fish, eggs, lentils, and tofu.

2. Carbohydrates

Carbohydrates usually make up the greatest portion of people's energy intake. They also provide four calories per gram eaten. Carbs include sugars, starches, and fibers. Carbs are broken down into glucose, which is the energy currency for your body. Glucose travels through the blood for immediate use and is stored as glycogen in the liver and muscles for later use. Muscle movement, brain function, and all internal processes require energy.

Most health organizations recommend 45% -65% of your daily energy needs derive from carbs. However, this is a hotly contested topic. Individuals following a keto diet will try and limit their carb intake to less than 50 grams per day. Source carbohydrates from foods such as fruits, starchy vegetables, grains, beans, and dairy products.

3. Fats

Fats are the most energy-rich food source. They provide nine calories of energy per gram. Fats are an essential energy source and vital for functions such as:

• Nutrient absorption
• Hormone production
• Maintenance of body temperature

Depending on your nutritional goals, fats should make up 20-35% of your daily calories. Foods rich in dietary fats include butter, plant oils, meat, fish, avocados, and nuts.

To accurately track your macros, you need to know what your daily calorie needs are (maintenance calorie intake). There are various equations, such as the Mifflin-St. Jeor equation, for doing this or you can use an online tool. Most of these calculators will need the following information:

• Age
• Height
• Current weight
• Goal weight
• Activity levels

You have established how many calories you need to consume each day. The next step is to figure out what ratio of macronutrients will help you achieve your goal most efficiently. The typical recommendation for macronutrient ratio is as follows:

• Carbohydrates: 45-65% of total calories consumed
• Fats: 20-35%
• Proteins: 10-35%

You can fine-tune this ratio to attain specific objectives. For example, if you want to build muscle mass, you may want to decrease the number of carbs and fats in favor of an increase in proteins. On the other hand, if you are following a Keto diet, you will want to drop the percentage of carbs right down to about 10% and up your fat intake.

Here is an example of how to calculate the macronutrients required for a 2000-calorie diet:

Let's say you choose a ratio of 50% carbs, 30% proteins, and 20% fat.

• You need 50% of 2000 calories = 1000 calories from carbohydrates per day. At four calories per gram, you need 250g of carbs.
• You need 30% of 2000 calories = 600 calories from protein per day. At four calories per gram, this translates to 150g of protein daily.
• You need 20% of 2000 calories = 400 calories from fat per day. At nine calories per gram, this equates to 45g of fat per day.

With this macronutrient ratio, your ideal daily intake would comprise 250g carbs + 150g protein + 45g fat.

Macro tracking app
There are several macro tracking apps available for iPhone or Android devices. This is one of the most convenient ways of logging your macros. These user-friendly apps are specifically designed to simplify how you track your food consumption. You can use the apps to calculate the calories in the different foods you eat and monitor your macronutrient percentages daily.

Digital Food Scale
To track your macros accurately you should measure and weigh everything you eat. To do this, you can use measuring spoons, measuring cups, and measuring jugs. However, the most accurate way of measuring your food portions is using a food scale. If you want results, being precise with your nutrition is critical.

Glass Food Storage Containers
Weighing out portions of ingredients before each meal may seem like quite a mission. To save time, you can weigh out a few portions of the same thing at a time or weigh out all the components for your meals over the next two or three days at one time. In this case, you may want to store your weighed-out ingredients in separate containers so you can easily use them later without having to get the scale out again. Opt for glass containers. They last longer than plastic and are better for your health, especially if you plan to microwave your food portions.