How to track macros for fat loss/tracking macros



Tracking macros is an essential step when you are following a weight loss journey. Basically Carbohydrates, Proteins and Fats are classified in macros. Tracking macros is crucial because it gives you a very good idea of whether you are following a diet plan correctly or not (having a balance between Carbohydrates, proteins, and fats).

You can set up a ratio of 45% carbohydrates, 25% protein, and 30% fats. You can adjust these up to some extent if you want but these work best in my opinion.

Now the question that arises is how can you track your daily macros? For this purpose, I will try to give a demo of how to track your macros.

·         First of all you need to download an app from the Play Store or IOS Store called Carb Manager and open it an interface like this will appear.



·         Enter your current weight, goal weight, gender, height, date of birth, and activity level in the app.

·         After you are done click on the “Create my plan option”. Another interface will appear which will look like this.


·        Here make sure that I want to lose weight option is selected.

·         Now scroll down for step no 2, here you will see a random ratio of Carbohydrates, proteins and fats is already selected. Click on it and choose Custom and set your desired ratio by adjusting the bar below.


·         Once you are done, click on continue and an interface like this will appear and your macros will appear that you can consume for fat loss.

·         Here you will see options like add breakfast, lunch e.t.c. Click on it and you can search for the food you ate and add the amount of food you consumed (in grams, ounces e.t.c.)

When you are done adding food you consumed you can check its macros on the top right of the screen, so it will tell you the exact amount of Calories, Carbohydrates, Proteins, and Fats you consumed throughout the day, make sure you don’t exceed your macros. 

If you have any queries you can comment below and I will be more than happy to help you.

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