What is it?
Macro tracking means paying attention to the macronutrients—protein, carbohydrates, and fats—in your diet. When done simply, it can help you build better nutrition habits without becoming obsessive or restrictive.
What macros are
Macronutrients are the three main types of nutrients your body needs in larger amounts. Protein supports muscle repair and growth, keeps you feeling full, and helps maintain muscle mass. Carbohydrates provide energy for daily activities and exercise. Fats support hormone production, help absorb certain vitamins, and contribute to satiety.
Understanding macros doesn’t mean you need to weigh every gram of food or track every meal in an app. Instead, it’s about developing awareness of what you’re eating and ensuring you’re getting enough of each macronutrient to support your goals.
The protein-first approach
A practical approach to macro tracking focuses primarily on protein. This is because protein is often the most challenging macronutrient to get enough of, especially if you’re training and trying to build or maintain muscle.
Set a daily protein target based on your body weight and activity level. A common guideline is 1.6-2.2 grams of protein per kilogram of bodyweight if you’re training regularly. For someone weighing 70kg, that’s roughly 112-154 grams of protein per day.
Plan your meals around hitting this protein target. Include a protein source in each meal—eggs or Greek yoghurt at breakfast, chicken or fish at lunch, and meat, beans, or tofu at dinner. Once protein is covered, let carbohydrates and fats fall into place naturally through whole foods.
This approach is simpler than tracking all three macros and often produces good results because adequate protein supports muscle recovery and helps with satiety.
Common macro-tracking mistakes
Many people struggle with macro tracking because they make these mistakes:
- Trying to track everything perfectly. Obsessive tracking creates stress and isn’t sustainable long-term. Close enough is good enough.
- Ignoring hunger signals. If you’re genuinely hungry, eat. Macros are a guide, not a prison.
- Focusing only on numbers. The quality of your food matters too. 100 grams of protein from processed foods isn’t the same as 100 grams from whole foods.
- Not adjusting for activity. Your macro needs change based on how much you’re training. More activity means you might need more carbohydrates for energy.
- Comparing to others. Your macro needs depend on your body size, activity level, and goals. What works for someone else might not work for you.
Budget-friendly macro thinking
Getting enough protein and balanced macros doesn’t have to be expensive. In the UK, affordable protein sources include eggs, tinned fish, chicken thighs, Greek yoghurt, and beans. These work well in meal prep and can be bought in bulk when on offer.
Frozen vegetables are often cheaper than fresh and work perfectly for adding fibre and nutrients to meals. Carbohydrates like rice, pasta, and oats are inexpensive staples that form the base of many macro-friendly meals.
The key is planning ahead and buying strategically. Batch cooking protein sources and preparing meals in advance makes it easier to hit macro targets without spending extra money on convenience foods.
How Milo fits
Milo helps you track macros without the obsession. It provides guidance on protein targets and meal planning that supports your macro goals without requiring you to weigh every ingredient or log every meal.
The focus is on structure and awareness rather than perfection. Milo helps you plan meals that naturally hit your macro targets, which reduces the mental load of tracking while still supporting your nutrition goals.
Macro tracking guides
Macro-focused guides will be linked here.