How to Count Macros

How to Count Macros (and Still Eat What You Love)

Okay, so you used the macro calculator and now you’ve got your magic numbers — your daily grams of protein, carbs, and fats. Amazing. But now what?

Let’s break down exactly how to count macros so you can eat in a way that gets you results without giving up the food you love.

Step 1: Understand Your Macro Numbers

Let’s say the calculator gave you:

• Protein: 130g

• Carbs: 160g

• Fats: 60g

Those are your daily targets, not per meal. Think of it like a macro budget — you have the whole day to hit those numbers.

Step 2: Track Your Food

To count macros, you’ll want to use a food tracking app like:

• MyFitnessPal

• MacrosFirst

• Lose It!

Search or scan the food you eat, and the app will tell you how many grams of protein, carbs, and fat it has. It’ll also keep a running total so you know what you have left for the day.

You can also keep it old school by recording your macros with pen and paper. Just subtract what you eat from your total!

Step 3: Build Your Meals Around Your Goals

You can split your macros however you want throughout the day. Some people do 3 meals and 2 snacks. Others eat bigger dinners or post-workout meals. There’s no one-size-fits-all — just make sure by the end of the day, you’re close to your numbers.

Need more protein? Add some chicken, eggs, Greek yogurt, or a shake.
Running low on carbs? Add rice, fruit, oats, or even some chocolate.
Short on fats? Avocado, olive oil, peanut butter, or nuts will help.

Step 4: Yes, You Can Eat Anything — If It Fits

Here’s the part we love at Short & Snatched:
You don’t have to eat “clean” 24/7 to see results.

Want pizza? Ice cream? A cocktail? You can have it — just make it fit your macros. Maybe you go lighter earlier in the day or pair it with a protein-heavy snack. No food is off limits if you know how to balance it.

This is why macro tracking > restrictive dieting. You get freedom and results.

Step 5: Progress Over Perfection

If you’re new to macro counting, it can feel overwhelming at first. But don’t stress — it gets easier. Aim to be consistent, not perfect. You’ll learn what foods work for you, what keeps you full, and how to hit your numbers without obsessing.

Short & Snatched Tip: Counting macros isn’t about being perfect. It’s about being intentional. Fuel your body with what it needs, make room for what you love, and watch how good it feels to eat without guilt — and still get results.