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.
Repeat after me: Carbs are not the enemy—even if you're trying to lose weight. 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: This macro helps build and maintain your body’s lean muscle, and then some. 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: 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: When it comes to counting macros versus counting calories, the main difference really rests in the intention.
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