Macros, Calories, or Both? Here’s What to Track Based on Your Goals

Imagine this: You’ve been diligently logging your meals, keeping an eye on your calories, and hitting that magic number every day. But the scale hasn’t budged, your energy feels off, and you’re wondering, what gives? Then you hear someone at the gym talking about “macros,” and suddenly, you’re in a rabbit hole of protein-to-carb ratios … and maybe even more confused than when you started.

If you’ve ever felt stuck choosing between counting calories or tracking macros, you’re not alone. It’s a common dilemma, especially for people who are just getting serious about their nutrition. Calories seem simple enough: eat less to lose weight, right? But then someone mentions protein and muscle, or that carbs are “bad” (spoiler: they’re not), and it starts to feel like a math class no one signed up for.

The good news is you don’t need a degree in nutrition science to figure this out. In this article, we’ll break down what calories and macros actually are, when it makes sense to focus on one or both, and how to choose the best approach based on your goals, whether that’s losing weight, gaining muscle, or just eating more balanced meals. 

What’s the Difference Between Macros and Calories?

Think of calories as the money your body spends to keep you alive and moving, whether you’re hitting the gym, walking the dog, or just binge-watching Netflix. Macronutrients (or “macros” for short) are like the sources of money.They’re the main building blocks of your diet and include protein, carbohydrates, and fat.

Here’s how they’re connected:

• Calories are the total amount of energy in your food, kind of like the overall budget for your body each day.
• Macros (short for macronutrients) are where those calories come from, like the categories in your budget: rent, groceries, and fun money.

In other words, macros are the “ingredients” that make up your daily calorie total. And not all macros are equal when it comes to how many calories they contain (2):

• Protein = 4 calories per gram
• Carbohydrates = 4 calories per gram
• Fat = 9 calories per gram

So, let’s say you eat a snack that has 10 grams of protein, 20 grams of carbs, and 10 grams of fat. That means:

• 10g protein x 4 = 40 calories
• 20g carbs x 4 = 80 calories
• 10g fat x 9 = 90 calories

That’s a total of 210 calories, made up of different macros that serve different purposes in your body.

Understanding this connection helps you go from simply counting calories to making more strategic food choices. Because it’s not just about how much you eat, it’s also about what those calories are made of.

Want to see where your own calories are coming from? Tap into the Nutrients tab in MyFitnessPal to see your daily macro breakdown at a glance. 

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Free Macro Calculator

When to Focus on Calories

If you’re just getting started with tracking or your main goal is weight loss, focusing on calories is often the simplest and most effective place to begin.

Calories are like your body’s energy currency. Every bite you eat adds to your balance, and everything you do spends that energy. When you consistently spend more than you take in, your body taps into stored energy (aka body fat) to make up the difference. That’s a calorie deficit, and it’s the foundation of weight loss.

For most people, a 10–20% calorie deficit is enough to see gradual, sustainable progress without feeling like you’re starving. That’s usually about 300 to 500 fewer calories a day than what you’re currently eating (1).  MyFitnessPal can help you calculate that target based on your personal stats and goals—no math by you required.

Let’s say you normally eat about 2,200 calories a day to maintain your current weight. If you want to lose weight, a 15% deficit would drop that to around 1,870 calories a day. That slight reduction might look like skipping the extra handful of chips at lunch, swapping soda for sparkling water, and choosing grilled over fried chicken at dinner.

Pro tip: Use MyFitnessPal’s daily calorie goal feature to guide your food choices and track progress in real time throughout the day. 

About the Experts

Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

Melissa Jaeger RD, LD, is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Brookell White, MS, RD, is a Food Data Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her areas of focus include metabolism, gut health, obesity and weight management.

Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She’s also a speaker, broadcast spokesperson, and recipe developer.

When to Focus on Macros

Calories tell you how much you’re eating, but macros tell you what you’re eating. Remember, if calories are the “budget,” macros are how you spend that budget. And depending on your goals, how you allocate those calories can make a difference.

If your focus is on building muscle, improving performance, or supporting balanced nutrition, tracking macros gives you a more detailed picture of what your body’s getting, or what it might be missing.

For example:

• Protein: “Protein is a macronutrient essential for building, repairing tissues, and making enzymes and hormones. It also plays a critical role in maintaining and building muscle mass,” says Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal. It’s especially important for anyone looking to prioritize muscle development, keep their appetite in check, and stabilize blood sugar levels. 
• Carbohydrates: “Carbs are your body’s main source of energy, found in foods like grains, fruits, and vegetables. Carbohydrates are broken down into glucose, which fuels cellular functions and physical activity,” says Stephanie Saletta, RD, Sr. Lead Nutrition Scientist atMyFitnessPal. After a workout, carbs help replenish your glycogen stores so your muscles can recover and you can bounce back with energy to spare.
• Fats: “Essential for brain function, heart health, and reducing inflammation, fatty acids are critical components of cell membranes and energy production,” explains Brookell White, another MyFitnessPal dietitian. High fat foods may be calorie-dense, but they’re also often nutrient-dense. Including healthy fats at meals can also help you feel fuller, longer.

If tracking your macros feels overwhelming, most people can go a long way by focusing on just calories and protein, especially if muscle gain or fat loss is the goal. But if you’re training hard, dealing with energy dips, or following a specific plan (like keto or high-carb endurance fueling), macro tracking can help fine-tune your approach.

What Are Common Macro Ratios?

Once you’ve got the hang of calorie tracking and you’re feeling ready for more detail, tracking your macronutrient ratios can give you deeper insight into how your food fuels your body. That said, macro tracking isn’t required to reach your goals—and for many people, total calories and protein are the biggest game-changers to track (3).

Think of macro ratios as a guide, not a rulebook. These percentages describe how your daily calories are split between carbs, protein, and fat. What works best for one person might not work for another, and that’s normal. Your lifestyle, goals, and even how your body feels after different meals can help guide how you personalize your approach.

Ultimately, calories still matter more than your exact macro split. You can hit the “perfect” macro ratio, but if you’re eating way above or below your calorie needs, you’re probably not get the results you want (3).

Here are a few common starting points to consider based on your lifestyle and goals:

• Balanced eating: 40-60% carbs / 20-30% fat / 20-30% protein
  A great place to start if your goal is overall wellness, weight maintenance, or learning more about how your body feels on a balanced plate (4).
• Muscle gain: 50-60% carbs / 15-20% fat / 25-30% protein
  Slightly higher protein to support muscle repair and growth, with enough carbs to fuel strength workouts (5).
• Endurance training: 50–60% carbs / 20–25% fat / 20–25% protein
  Runners, cyclists, and HIIT lovers need plenty of carbs for sustained energy and quick recovery (6).
• Low-carb or keto: 5–10% carbs / 65–75% fat / 20–30% protein
  For those following a low-carb or ketogenic approach, fat becomes the primary fuel source (7). 

If you’re feeling overwhelmed, start small. Most people under-eat protein, so if macro tracking feels like too much, just focus on protein first. Once that’s dialed in, you can slowly play with your carb and fat balance based on your energy, cravings, and how your workouts feel. 

MyFitnessPal’s macro tracking features make it easy to experiment. Whether you’re going for balance or building muscle, you can set custom macro targets and see how your meals stack up in real time.

When to Track Both Calories and Macros

Once you’ve gotten comfortable tracking calories, adding macros into the mix can help you get a clearer picture of not just how much you’re eating, but what you’re actually fueling your body with.

Consider this: someone eating 2,000 calories could get there through donuts and soda, or through lean protein, whole grains, and veggies. Both hit their calorie goal, but only one fuels performance, recovery, and long-term health.

Tracking both calories and macros is especially helpful if:

• You’ve been tracking calories but feel stuck. Maybe you’re hitting your calorie target every day, but the scale isn’t moving or your energy is in the tank. That might be a sign your macro balance is off—like too little protein or not enough carbs to support your energy levels.
• You want to fine-tune body composition. If your goal is to lose fat, build muscle, or see more definition, macros matter a little more than if your goal is generally keeping up with a healthy diet. Protein helps preserve muscle during weight loss, carbs fuel workout sessions, and fats support hormones and recovery. 
• You’re training for performance. Whether you’re strength training, running races, or just pushing your workouts harder, dialing in your macros can improve energy, endurance, and recovery for your sport.

Open your MyFitnessPal app and explore the macro breakdown in your nutrient dashboard. You might be surprised by what you see, and inspired to adjust. If you’re already logging your meals, it’s just one more click to unlock personalized insights.

Tips for Choosing What to Track

There’s no one-size-fits-all answer when it comes to calories vs. macros. What you choose to track should depend on your current goals, your lifestyle, and—let’s be real—how much mental energy you want to spend on nutrition right now.

Here’s how to match your tracking method to your goal:

• If your goal is weight loss: Start with calorie tracking. Creating a consistent calorie deficit (about 10–20% less than your maintenance needs) is the key to weight loss. Want to take it a step further? Add a protein goal to help you stay full and preserve muscle.
• If your goal is muscle gain or body recomposition: Focus on protein and total calories to start. Tracking all the macros can give you more precision here, but even just hitting a daily protein target can go a long way toward helping you see results.
• If your goal is balanced eating and energy: Macro tracking may help you spot patterns like low energy from too few carbs or poor recovery from not enough protein. But don’t stress about hitting exact targets—use them as gentle guidelines.

MyFitnessPal lets you customize your experience. Whether you want to start simple or go all in, you can adjust your goals in the app to match your current focus—and shift them anytime you need. 

Frequently Asked Questions: Macros vs Calories

The Bottom Line

Whether you track calories, macros, or both, the best approach is the one that fits your lifestyle and helps you stay consistent. Calories show you the big picture, while macros may allow you to fine-tune the details. With MyFitnessPal, you can easily customize your tracking method to match your current goals—and adjust it as those goals evolve.

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