Why Macro Tracking is Right for You – FIT by Katy

May 05, 2023

When it comes to achieving weight loss and improving overall health, simply counting calories and exercising may not be enough. If you’re here, you’ve probably noticed that hasn’t worked for you, sustainably, in the past. For women who are looking to sustain their health and fitness goals, tracking macronutrients (macros) is the better strategy.

First, we’ll dive into why macro tracking is superior to calorie tracking for women. Then, we’ll explore how pairing macro tracking with professional strength training programming can yield highly efficient results. By understanding the importance of macros and incorporating strength training into your fitness regimen, you can optimize your health journey and achieve sustainable success.

We’ve helped tens of thousands of women track macros and find success, why not you?

Calories Measure Energy, Not Nutrition

While counting calories is a common practice for weight loss, it is important to note that calories solely represent the energy content of food, not its nutritional value. In contrast, tracking macros allows you to focus on the quality and composition of the food you consume. It is true that if you are in a caloric deficit you will lose weight, and if you are in a caloric surplus you will gain weight, but the types of foods that make up those calories can lead to drastically different results in your body – mentally and physically.

By considering the three primary macros—carbohydrates, protein, and fat—you can make informed choices that provide the right balance of nutrients necessary for your body's optimal functioning. Macro tracking promotes healthier food choices and ensures that your diet encompasses a well-rounded nutritional profile.

Wait, What are Macros Exactly?

“Macro” is short for “macronutrients”. These nutrients are required in very large quantities by the body and are not to be confused with micronutrients. Micronutrients are also important and include vitamins, minerals, and fiber. If you’re following the FIT by Katy Macro Calculator goals, you shouldn’t have to worry too much about getting the appropriate micronutrients because you’ll be eating enough of your macros.

Let’s break down macros a bit further to explain what protein, fats and carbs are.

PROTEINS

Proteins are the building blocks of your body, and they’re made up of amino acids. They play a huge role in the structure, strength, hormone production, cell signaling, and production of enzymes in your body. As you become more active, your body will require protein to repair the damage that naturally occurs through exercise.

TIP: Each gram of protein has 4 calories in it. However, your protein goal will typically be around .8-1g per pound that you weigh. If you weigh 150 pounds then your protein goal for the day will be close to 150g unless you're adjusting for a certain goal (like muscle gain).

FATS

You need fats to thrive! Fats provide the body with energy, help control the balance and production of hormones, and play a key part in brain function, nervous system operation, and cell formation. They also help your body digest fat-soluble vitamins like A, D, E and K. Your ideal fat intake may vary depending on the day and your individual needs. Just like with carbs, different bodies thrive off of different amounts! Figure out what works for you, and don’t be afraid to adjust based on what your body is telling you.

TIP: Each gram of fat has 9 calories in it. However, your fat goal will typically be 0.3g-0.6g of fat per your body weight a day. We do not recommend you dip below 45g of fat a day.

CARBOHYDRATES

At FIT by Katy, we LOVE carbs. Carbs give you energy and can play a helpful role in exercise performance. We mainly rely on carbs for use in the production of adenosine triphosphate (ATP), or usable energy for your cells.

Carbs are broken down in both simple and complex forms, and are digested based on their glycemic index (GI). Simple carbs (with a high GI) are easily broken down by your digestive system and provide quickly released energy. Simple carbs include candy, juice, soda, white rice and rice cakes.

Complex carbs (with a low GI) are broken down by your digestive system and are delivered to your bloodstream much more slowly. Complex carbs include brown rice, sweet potatoes and quinoa.

TIP: Each gram of carbs has 4 calories in it. However, your goal will typically be 1.5g of carbs per your body weight a day.

The Full Potential of Food: Macros vs. Calories

The key distinction between counting calories and tracking macros lies in their respective approaches to food. While calorie counting emphasizes just quantity, macro tracking emphasizes both quantity and quality. By solely focusing on calories, one could consume unhealthy foods while staying within their calorie limit. In contrast, tracking macros encourages a balanced diet thereby ensuring adequate intake of carbs, protein, and healthy fats.

Here’s an example of how 2,000 calories/day can be made up in various ways. Which do you think is best for your mind and body from the below options?

100F / 150C / 125P = 2,000 Calories
55F / 220C / 156P = 2,000 Calories
80F / 140C / 180P = 2,000 Calories

Option #1 diet would be higher in fat and lower in protein. This person might be eating processed foods, seed oils, dressings, and more that may increase their fat, but still at 2,000 calories.

Option #2 is a well-rounded diet of carbs, fats, and protein. This person might be eating a diet filled with whole-grain carbs, fats from avocados, nuts, eggs, and is getting enough lean protein to stay full all day without cravings. It's also a diet that may pair optimally with strength training due to the balance of carbs and protein. We’d choose this one :)

Option #3 is low on carbs but high on fats and proteins. This person may be following something like a “keto” diet and might not be getting enough carbs to optimize training performance. As with any diet, the best diet is one in which you can maintain long-term consistency. However, for many people, low-carb diets might not be sustainable and will deliver suboptimal training results.

Macro tracking promotes a mindful and well-rounded approach to nutrition, as it compels individuals to make choices that fuel their bodies optimally. It encourages the inclusion of nutrient-dense foods like lean meats, nuts, seeds, fruits, and vegetables while discouraging excessive consumption of empty calorie sources.

Enhancing Weight Loss through the Right Macro Ratio

If traditional calorie counting has not yielded the desired weight-loss results, incorporating the right macro ratio can make a significant difference. It is important to note that the ideal macro ratio varies for each individual. However, adjusting the macro ratios to increase protein and healthy fat intake while reducing carbs has proven much more effective (and sustainable!) for many women seeking weight loss.

Increased protein intake is associated with improved satiety, reduced calorie consumption, and enhanced muscle preservation. By increasing protein intake, such as through lean meats and plant-based protein sources, you’ll feel fuller and more satisfied while effectively managing your daily caloric intake.

Synergy between Macro Tracking and Strength Training

Pairing macro tracking with strength training programming creates a powerful synergy that yields remarkable results for mena and women alike. Strength training not only helps build lean muscle mass but also enhances metabolism, resulting in increased caloric expenditure even at rest! Additionally, strength training helps shape and “tone” the body, contributing to a more aesthetic physique.

When combined with macro tracking, strength training ensures that your body receives the right fuel to support muscle growth, recovery, and overall health. The emphasis on protein consumption within macro tracking aligns perfectly with the increased protein needs for muscle synthesis and repair that strength training demands. The two components work together to create an environment conducive to building lean muscle mass and reducing body fat.

Pairing macro tracking with an intentional strength training program doesn't mean just going into the gym and lifting weights; this means pairing your macro targets with a plan that uses progressive overload and is specifically designed for weekly progress.

If you were to listen to women's diet culture, you'd be on the treadmill or spin bike for hours per day and eating no more than 1,200 calories and probably a lot of lettuce and celery. We're calling diet culture out on their BS. Kick that mentality to the curb right now.

At FIT by Katy, we host 8-week challenges on a regular basis and provide over 40 unique programs in the app for you to choose from. You can read more about our subscription options (starting at under $5/month!) here.

The truth is that strength training is the best way to both lose fat and build muscle, and it doesn't require eating in an unsustainable caloric deficit. Win-win! Specifically for women, here are just a few of the many benefits of strength training:

Burns more calories at rest

As you gain muscle, your body will naturally begin to burn more calories while it's at rest. This main factor, plus being able to maintain flexibility and balance, mobility, posture, and more-is why we love strength training!

Increases longevity

Physical activity guidelines state that health benefits begin when adults do at least 150 minutes per week of moderate-intensity activity. Strength training, in particular, can add years to your life. Research even suggests that the more lean muscle mass you have, the more likely you are to increase your life expectancy.

Strengthens your bones

When you strength train, you break down your muscle tissue, and it rebuilds stronger and bigger. Resistance training works similarly on bone tissue, increasing mineral density with training. It can even help prevent and reverse osteoporosis.

Alright, I'm convinced, where do I start?

Yay! Let's do this. Start by downloading the MacrosFirst app and the FIT by Katy app. Then, the options are endless.

Here's one path that will help you reach your goals fastest.

Use the FBK Macro Calculator to find your macronutrient targets
Use the MacrosFirst app (or similar) to track your daily adherence to your new targets
Use the FBK app to join a strength training challenge, or program, that will lead to the fastest results possible
Stay consistent and stick to the plan

Remember, progress is better than perfection. If you stay consistent with your macro and strength-training plan, you will see the results you're looking for.