One is easier to track, the other is better for losing fat.
When it comes to weight loss, research shows a calorie deficit is your Rocky training montage—it’s what gets results (1). But with popular diets like I.I.F.Y.M. (If It Fits Your Macros) and keto (very low-carb) on the rise, you might question whether counting macronutrients (macros) packs a stronger punch than counting calories for weight loss. We put the two methods in the ring to find out.
Sheri Gaw, R.D.N., C.D.C.E.S, is the lead dietitian at a Bay Area wellness center. She’s also a certified diabetes care and education specialist with a certification in adult weight management.
Calorie-restricted diets have been prescribed for weight management since the 19th century, with calorie counting gaining popularity in the 1910s and ’20s (2). The concept is straightforward: track the number of calories you eat, drink, and burn. To lose weight, consume fewer calories than you burn. Critics often argue that the “calories-in, calories-out” approach oversimplifies the complexity of weight loss. But, it is still generally accepted that a calorie deficit is necessary to lose weight (1).
Counting macros, or a “macro diet,” considers the quantity of calories you eat, as well as the ratio of macronutrients—protein, carbohydrates, and fat. This approach emphasizes the idea that not all calories are equal.
To count macros, you calculate your daily calorie goal for weight loss, just like calorie counting. From there, you set specific targets for each macronutrient. For example, 40 percent of your calories are from carbs, 30 percent from fats, and 30 percent from protein. Then, track the grams of each throughout the day.
Either approach supports weight loss by creating a calorie deficit, but both require diligence and effort.
To correctly estimate your calorie or macro intake at each meal, you may need to use a digital food scale, reference calorie and nutrient databases like MyFitnessPal, and read nutrition labels. But take heed: nutrition labels and databases aren’t 100% accurate, so both calorie and macro counting involve a degree of estimation.
Tracking your calories or macros for a few weeks or months can give you valuable insights into your eating habits and enhance your awareness of portion sizes.
Once you’re familiar with your eating patterns, you can shift to using your hands to measure portion sizes (for example, three ounces of chicken is roughly the size of your palm and a tablespoon of salad dressing is equivalent to the tip of your thumb). Or stick with meals you’ve already determined fit your goals. You can always revisit more meticulous tracking if you need a refresher or are working towards a specific goal.
Although tracking macros and calories is similar, there are clear reasons you may prefer one approach over the other.
Calorie counting concentrates solely on the total number of calories you consume without considering the source of those calories. Macro counting, on the other hand, emphasizes the ratio of macronutrients. For example, the Original Kind Bar has 200 calories, the same as a bag of chips. But it has 8 grams of protein, 17 grams of carbs, and 14 grams of fat, while the chips have 2 grams of protein, 19 grams of carbs, and 13 grams of fat.
Calorie counting doesn’t restrict or prioritize specific foods, allowing room for all food groups and treats in moderation. Macro counting requires hitting a specific balance of macronutrients daily, which can limit food choices and require more planning and preparation.
Calorie counting isn’t the best approach for meeting individual goals, like increasing protein to maintain muscle during weight loss or lowering macro needs for certain health conditions. For example, people with type 2 diabetes might need to track carb intake. Counting macros allows you to tailor your diet to your unique needs and goals by tweaking macronutrient ratios.
Both methods can lead to weight loss. “The best approach is what you can stick to for sustained weight loss,” explains registered dietitian Sheri Gaw, R.D.N., C.D.C.E.S.
Research published in The Journal of Clinical Investigation in 2021 found that various diets with different calorie levels and macronutrient compositions can lead to short-term weight loss (3). Similarly, a 2020 review concluded that there isn’t one best diet for weight management (1).
While counting calories can help lower the number on the scale, it doesn’t guarantee whether the weight loss comes from fat or muscle, says Gaw. With basic calorie restriction, it’s likely coming from both. That’s why some people find tracking macros better for long-term weight loss or maintenance: it promotes a more balanced, nutrient-dense diet.
However, the macronutrient ratio matters, too. Low-fat and low-carbohydrate diets lead to similar weight loss and improvements in metabolic health (4). But protein intake is crucial during calorie restriction to preserve muscle.
Adequate (0.8 g/kg of body weight) to high (1.2 g/kg of body weight) protein intake may increase satiety and support muscle maintenance, which leads to long-term weight loss (1). Especially if you combine it with resistance training.
Still, studies are needed to determine the long-term effects of specific macronutrient approaches on weight loss and sustainability.
Calorie counting is the easiest option if you don’t have certain health conditions or specific body composition goals. It’s a straightforward, proven approach to weight loss.
Counting macros is better if you’re an athlete or want to lose fat and gain muscle at the same time.
“Macro counting can help control hunger, balance blood sugar, and sustain energy levels while maintaining a calorie deficit since it promotes a balanced nutritional intake,” says Gaw. This generally applies when the macro split is moderate, such as 45–65 percent of your daily calories from carbs, 20–35 percent from fats, and 10–35 percent from protein. More extreme macro ratios, like very low carbohydrate diets, can cause nutrient deficiencies and negatively impact gut health.
People with diabetes, kidney, or liver disease may also benefit from counting macros. The approach can help you meet nutrient requirements while managing your condition under a doctor’s guidance.
Your calorie needs depend on your height, weight, age, activity level, and whether you want to lose, gain, or maintain weight. Here’s Gaw’s step-by-step guide:
Tracking macros helps ensure you get the right balance of all three macronutrients while staying within your daily calorie limit. Here’s how to do it:
Calorie needs and macro splits are calculated based on averages. These numbers may work well for some and not so well for others. The best way to see if it’s working is to keep track of your weight. If your weight doesn’t drop as expected, you might need to adjust.
There are also other reasons for not losing weight in a calorie deficit. Counting calories or macros probably won’t lead to weight loss if you’re battling a low-quality diet, sedentary lifestyle, hormone imbalances, metabolic conditions like thyroid disorders, polycystic ovary syndrome (PCOS), or insulin resistance.
For some, constantly tracking food intake may contribute to an overly restrictive mindset and psychological stress around eating. “Counting calories or macros requires an intense focus on food intake, and that may not be the best idea for someone who has a history of eating disorders,” Gaw cautions.
Tracking calories or macros alone also doesn’t guarantee a nutritious diet and may overshadow the importance of essential micronutrients and gut-health-promoting fiber in whole foods.
Prioritize food quality alongside calorie or macro goals. Get the quality of your diet on track before focusing on specific calorie or macronutrient goals. Include a wide variety of colorful fruits and vegetables, lean protein sources, whole grains, and healthy fats in your meals. Look to the Mediterranean and other plant-heavy diets for inspiration, or seek advice from a registered dietitian.
Gaw also recommends paying attention to portion sizes and referencing the U.S.D.A. MyPlate as a more relaxed approach to eating. Making small, manageable tweaks over time adds up to lasting results.
And don’t forget the big picture. Regular exercise, stress management, solid sleep habits, and staying hydrated are just as important for hitting your weight loss goals.
Tracking calories or macros can lead to weight loss. Tracking calories is often easier, but counting macros can help you meet goals like preserving muscle while losing fat.
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