计算宏量营养素入门：先搞懂碳水、蛋白质、脂肪各占多少

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• Macronutrients, Broken Down
• The Difference Between Counting Macros vs. Counting Calories​
• Benefits of Counting Macros
• How to Count Your Macros
• Potential Drawbacks of Counting Macros
• Beginner-Friendly Tips for Counting Macros

Navigating nutrition on a weight loss or body recomposition journey is no easy feat. It involves meticulous meal planning and prep that can leave even the most eager exhausted. Counting macros—a.k.a. macronutrients, including carbohydrates, protein, and fats—can help paint a clear picture of what you’re putting in your body.

In fact, macro counting can beneficial for people with all kinds of goals: body recomp, weight loss, as well as athletes, bodybuilders, and those who thrive on structured eating plans, says Diala Alatassi, MD, a board-certified internal and obesity medicine physician at Endeavor Health Medical Group.

A huge perk of this eating method is that no foods are off-limits. It’s somewhat flexible compared to other restrictive diets like keto and certain intermittent fasting protocols, says registered dietitian and diabetes educator Jessica Crandall Snyder, RDN.

Want more nutrition guidance? Try our Eating for Body Recomp Guide here.

Ahead, experts break down what you need to know about macros for weight loss—plus, the benefits and potential risks of the method.

Macronutrients, Broken Down

Carbohydrates

Repeat after me: Carbs are not the enemy—even if you're trying to lose weight. “Carbohydrates are the most important energy source for almost all human cells,” says Mascha Davis, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

When you eat carbohydrates, your body breaks them down into glucose—a form of sugar that enters your bloodstream and gets stored in your liver and muscles as glycogen, says a registered dietitian, Ayla Barmmer, RDN. "This stored fuel powers high-intensity exercise, which is key for building lean muscle and revving up your metabolism," she adds.

Carbs also support brain function and concentration, and they help regulate your mood by boosting levels of serotonin, a feel-good neurotransmitter, Barmmer says.

Some examples of healthy carbs, according to Barmmer:

• Fruit
• Oats
• Quinoa
• Buckwheat
• Berries
• Brown rice
• Sweet potatoes
• Legumes
• Corn
• Beets
• Farro

Protein

This macro helps build and maintain your body’s lean muscle, and then some. “Protein makes up the enzymes that power chemical reactions in the body,” Davis explains. “It also makes the hemoglobin that transports oxygen through the body.” And if oxygen doesn’t get where it needs to go, you can forget about having the energy to take the stairs, let alone power through an hour-long run.

When it comes to feeling full on fewer calories, protein is paramount because it triggers the release of gut hormones, “slowing digestion and signaling to your brain that you're full," Barmmer says. "That means food stays in your stomach longer, helping you feel satisfied for hours."

By slowing digestion, protein also slows the release of glucose into your bloodstream to prevent the blood sugar and insulin spikes that can create health issues, says internal medicine physician Alexandra Sowa, MD.

Here are examples of healthy protein, according to Barmmer:

• Salmon​
• Cottage cheese​
• Lentils
• Chickpeas​
• Hummus
• Lean beef
• Nuts and seed butters

Fat

Fat maintains cell membrane integrity, supports brain and nerve function, and helps absorb the fat-soluble vitamins A, D, E, and K, “which are key to both metabolic health and effective weight loss," Barmmer says. "While it doesn’t trigger the same satiety hormones as protein, its slower digestion helps stabilize blood glucose, reduce cravings, and enhance overall hunger control."

A few examples of healthy fats, per Barmmer:

• Avocado
• Extra virgin olive oil
• Nuts
• Sunflower seeds
• Seed butter

The Difference Between Counting Macros vs. Counting Calories​

When it comes to counting macros versus counting calories, the main difference really rests in the intention. "Calorie counting does not factor in the source of the calories," says registered dietitian Amy Brownstein, RDN. "You can consume an unbalanced diet while staying within calorie targets."

Plus, counting macros can be tailored to be more specific to your weight loss or fitness goals. "Instead of tracking calories, you’re tracking the components of calories that fuel your body," Snyder adds. So, you might add more carbs to your plate when you’re training for an endurance event, like running a race.

Benefits of Counting Macros

• You may lose weight. Tracking macros may help create a more balanced and sustainable calorie deficit, which can lead to weight loss while preserving muscle mass and energy levels, says Barmmer.
• You might be able to gain muscle. Many people struggle to eat the amount of protein they need to build and repair muscle mass after workouts. "Prioritizing protein and total calorie intake through macro tracking ensures your body has the nutrients to build and repair muscle effectively," Barmmer says.
• You'll have a clear roadmap to solid nutrition. “Most people need structure to guide their eating habits,” says registered dietitian Sonya Angelone, RD. “Otherwise, people tend to eat what they want, when they want it.” If you have trouble listening to internal cues, like when you feel full, counting macros can be helpful, she says.
• You'll pay more attention to what you're eating. This “will usually result in better choices and fewer calories,” Angelone says.
• By getting the ideal combination of carbs, protein, and fats, your body will function optimally. Carbs fuel your energy production, proteins build up your immune system, muscle mass, and metabolism, and fats help absorb essential nutrients, says Snyder.

How to Count Your Macros

First, this is how many calories are in each gram of the three primary macronutrients (you'll need this information later on):

• Carbs have four calories per gram
• Fat has nine calories per gram
• Protein has four calories per gram

Try our Eating for Body Recomp Guide for more macro guidance

Step one: Determine Your Macro Ratio

Everyone’s macro goals vary slightly, but for general health, Dr. Alatassi recommends that adults get 45 to 65 percent of their calories from carbs, 25 to 35 percent from protein, and 20 to 35 percent from fat.

When counting macros for weight loss, prioritizing protein is often a key strategy supported by research, says Dr. Alatassi. "Higher protein levels help preserve muscle mass, enhance metabolism, and improve satiety, making it easier to maintain a calorie deficit," she says, adding that you may choose to aim for the upper range of 35 percent protein, or even slightly higher, up to 40 percent. You'd then adjust your carbs and fats accordingly to stay within your target calorie range.

That said, personal preferences, dietary restrictions, goals, lifestyle, activity level, and existing health conditions can influence your ideal macronutrient balance, so consulting with a doctor or registered dietitian can help you nail down your exact numbers, Dr. Alatassi says.

Step 2: Decide How Many Calories You Need For Weight Loss (If That's Your Goal)

You can use an online calculator like this one from the National Institutes of Health or check out some other ways to find your number here. Once you have that, you can plug it into the below formula:

• Carbs: Calories per day (e.g., 2,000) x percentage of calories from carbs (e.g., 0.50) / Number of calories per gram in carbohydrates (4) = grams of carbs per day
• Protein: Calories per day (e.g. 2000) x percentage of calories from protein (e.g., 0.30) / Number of calories per gram in protein (4) = grams of protein per day
• Fat: Calories per day (e.g. 2000) x percentage of calories from fat (e.g., 0.20) / Number of calories per gram in fat (9) = grams of fat per day

So for example, if you were to aim for 2,000 calories a day, with a macro breakdown of 50 percent carbs, 30 percent protein, and 20 percent fat, you might go for 250 grams of carbs, 150 grams of protein, and 44 grams of fat. Again, this ratio is general and not an expert-recommended one-size-fits-all plan. It may take some trial and error to nail down the best macro ratio for you.

Potential Drawbacks of Counting Macros

It can be taxing.

As you’ve probably already guessed, counting macros involves a good amount of planning and math. “It’s a bit cumbersome to count macros unless you eat the same thing every day,” Angelone says. “But then your diet becomes monotonous and probably not nutritionally adequate.” Still, counting macros gets easier once you get the hang of it, she says.

There may be side effects if your macros are too high or low.

Setting macro goals too low, for example, might cause energy fatigue, brain fog, and nutrient deficiency, while setting them too high might not give you the health benefits you’re looking for (weight loss, improved workout performance, etc.), says Barmmer.

It may not work for those with a history of disordered eating.

Counting macros can become rigid or even obsessive when taken to extremes, disconnecting you from your natural hunger cues, Barmmer says, so you'll want to keep an eye out for that along the way. It also might not be beneficial for anyone who finds meticulous tracking stressful or anxiety-inducing, Dr. Alatassi adds.

“For these individuals, focusing on intuitive eating, portion control, or seeking guidance from a nutrition professional might be more beneficial and sustainable,” she adds. Remember: Your macro goals should act as guidelines, but you shouldn't feel obligated to hit them Every. Single. Day.

Beginner-Friendly Tips for Counting Macros

If you want to test it out before upending your current eating plan, Angelone recommends keeping a food diary to get an idea of what you eat on a regular basis. You can also try incorporating macro-counting in spurts, starting for a week, Snyder says. That way, you’ll "have a really good idea of the kind of foods you’re typically eating and where you need to adjust, and that may give you some really good insights," Snyder says.

Once you calculate and track your macros (per the instructions above), look at your food choices to see what changes you need to make based on those numbers. “Be sure to choose less processed foods, choose whole grains and high-fiber foods, and healthy fats, limit refined sugar, and drink plenty of water,” Angelone says.

While Snyder doesn’t recommend tracking macros forever, checking in with yourself once in a while can be helpful to make sure you’re generally still eating your proper ratio. But if you're looking to count macros for a longer period of time and have some serious weight loss or performance goals you're looking to achieve, consult a dietitian to personalize your plan, says Snyder.

Best Apps For Counting Macros

MyFitnessPal

In the free version of the app, you can track how many proteins, carbs, and fats you've eaten for the day. And if you upgrade to premium, you can actually set a target for each macro.

Free for iOS and Android, or $79.99 for yearly premium

Download For iOS

Download For Android

Lose It!

You can track your macros easily on the Lose It! app. Just log your meals and the app will calculate all of your macros consumed under its "nutrients tab."

Free for iOS, or $39.99 per year for the premium version

Download For iOS

Download For Android

Eat This Much

You can use this app to not only track macros but create meal plans matching your goals. One of the best features about the app is its barcode scanner, which inputs food items directly into your account.

Free for iOS and Android, or premium $5 per month with annual subscription

Download For iOS

Download For Android

My Macros+

Remember, just like any other diet, patience is key when you start counting macros, says Dr. Alatassi. This method won’t magically induce weight loss overnight, but with consistency and regular exercise, you’ll hopefully begin feeling better inside and out as you prioritize your nutrients.

Additional reporting by Alexis Jones, K. Aleisha Fetters, and Korin Miller

Meet the experts: Diala Alatassi, MD, is a board-certified internal and obesity medicine physician at Endeavor Health Medical Group. Jessica Crandall Snyder, RDN, is a dietitian, diabetes educator, and the founder and owner of Vital RD. Mascha Davis, RDN, is a spokesperson for the Academy of Nutrition and Dietetics. Ayla Barmmer, RDN, is a registered dietitian and the CEO of supplement brand FullWell. Alexandra Sowa, MD, a New York City-based internal medicine physician and diplomate of the American Board of Obesity Medicine. Amy Brownstein, RDN, a registered dietitian at MyNetDiary. Sonya Angelone, RD, is a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics.

Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention magazines. Her freelance writing has been featured in Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn't like.

Casey Clark is a freelance consultant who is interested in beauty, health, and style-related commerce content. She learned from Hofstra University with a degree in journalism. Her work has been published in Women's Health, Better Homes & Gardens, and more.