Tracking your macros means paying attention to the three main nutrients in your food: protein, carbohydrates, and fats. When you want to build muscle, knowing how much of each you eat every day can make a real difference. It’s not just about eating more food, but about eating the right mix of nutrients that help your body grow stronger.
Protein is the most important nutrient for muscle building. It gives your body the building blocks it needs to repair and grow muscle after workouts. If you don’t eat enough protein, your muscles won’t recover as well and your progress can slow down. Most experts suggest aiming for about 0.8 to 1 gram of protein per pound of your body weight each day. This amount helps your body make the most of your workouts and keeps your muscles growing.
Carbohydrates are your body’s main source of energy. When you eat carbs, your muscles store them as glycogen, which fuels your workouts. The more energy you have, the harder you can train, and the more muscle you can build. Carbs also help your body use protein more efficiently, meaning less protein gets broken down and more goes toward building muscle. Eating enough carbs keeps your energy up, helps you recover faster, and even supports your immune system.
Fats are also important, even if they don’t directly build muscle. They help your body absorb vitamins, support hormone production, and keep you feeling full. While protein and carbs get most of the attention for muscle growth, a balanced intake of fats ensures your body works at its best.
Tracking your macros helps you stay consistent with your nutrition. It lets you see if you’re getting enough protein, if your energy levels are supported by carbs, and if your overall diet is balanced. This kind of awareness makes it easier to adjust your food choices based on your goals. For example, if you notice you’re not gaining muscle, you can check if you’re eating enough protein or if your carb intake is too low.
Counting macros isn’t about being perfect every day. It’s about understanding your body’s needs and making small changes that add up over time. Some people track every meal, while others just check in a few days a week. The key is finding a routine that works for you and helps you stay on track with your muscle-building goals.
Sources
https://bonytobeastly.com/bulking-macros/
https://rippedbody.com/macros/
https://evidation.com/blog/body-recomposition-diet
https://www.thebodybuildingdietitians.com/blog/do-you-really-need-to-track-your-macros-understanding-when-precision-matters
https://www.safeway.com/health/blog/should-you-count-macros.html
https://www.goodrx.com/well-being/diet-nutrition/how-to-count-macros
