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A macro calculator can be a useful tool when it comes to tracking specific macronutrient contents in your diet and discovering how that nutrient balance affects your overall health and wellness. It can also be helpful for people who adhere to specific nutritional guidelines, such as diets for people with type 2 diabetes who aren’t dependent on insulin.
“There are some instances where counting macros can be important, such as when someone is first diagnosed with diabetes and the method works temporarily for them to gain better control over their blood sugar,” explains Amidor. Tracking macronutrients may also be a beneficial method temporarily for someone who has specific weight loss or body composition goals, she adds.
Individuals with diabetes most likely need to pay particular attention to their carbohydrate intake because carbs become blood glucose when ingested.
“Sometimes it’s hard for people who aren’t nutrition scientists to know what their macronutrient intake looks like,” says Taylor Wallace, Ph.D, a Forbes Health Advisory Board member and CEO of the Think Healthy Group, a food science and nutrition research firm. “Macro calculators can help them ensure they’re meeting the recommended targets. I’m always a proponent of consumers being more informed about their diet and nutritional status.”
Benefits of Tracking Macros
If the macronutrient counting method suits the individual, there are several potential benefits to doing so, says Amidor. For example, in addition to people living with diabetes tracking the carbohydrates they’re consuming for enhanced blood sugar control, athletes might track how much protein they’re consuming to make sure they’re eating enough at the optimal times, and people with kidney disease might track their protein intake to ensure they aren’t consuming too much (which can be harmful), she adds.
“Calculators are nice for people who are interested in following, for example, ‘low-carb’ or ‘high-protein’ diets, or for those athletes and active individuals trying to build muscle by getting enough protein and the right ratios of macronutrients,” adds Dr. Wallace.
Macronutrient counting can also be helpful for people interested in exploring the flexible dieting lifestyle. Rather than focusing on eating specific foods, one can make sure the foods they choose and the quantities in which they consume them fit within their daily macronutrient ranges, supporting the philosophy that there are no “bad” foods. This approach is often referred to casually as “if it fits your macros (IIFYM).”
Potential Risks of Tracking Macros
Amidor cautions that macronutrient counting may not be right for everyone, as it can be tedious and potentially trigger disordered eating due to the intense focus on everything a person consumes. A dietitian or nutritionist can recommend whether tracking macronutrients is advisable for you based on your unique medical history and nutrition goals.
To reap the benefits of macronutrient counting, Amidor emphasizes that you should have a desire to do so and be gracious with yourself if you don’t consistently meet your goals.
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