The Beginner’s Guide to Tracking Macros Without Feeling Overwhelmed

What Are Macros (and Why Should You Care)?

Macros are the three main nutrients your body needs for energy and recovery:

• Protein – Builds and repairs muscle.
• Carbohydrates – Your body’s main energy source.
• Fats – Essential for hormone balance and overall health.

Instead of just counting calories, tracking macros helps you make sure you’re getting the right balance of each for your goals — whether that’s weight loss, muscle gain, or improving performance.

Step 1: Start with the Basics

Before you worry about hitting numbers perfectly, just start tracking what you normally eat for a week. Use free apps like MyFitnessPal or Cronometer. This helps you see your current habits without judgment.

💡 Tip from The Weight House: Many of our members are surprised when they see how little protein they’re eating — even when they think they’re “eating enough.” This first step gives you a clear starting point.

Step 2: Set Your Macro Targets

A simple starting point for most active adults:

• Protein – 0.7–1 gram per pound of body weight
• Fats – 25–35% of your total calories
• Carbs – Fill in the rest of your calories

Example: A 150-pound person might start with 120g protein, 60g fat, and 200g carbs.

Remember, these numbers are just a starting point — your needs will change based on your training, lifestyle, and goals.

Step 3: Keep It Simple

Tracking every gram of every food forever is unrealistic. Focus on:

• Hitting your protein goal daily
• Balancing carbs and fats based on energy needs
• Eating mostly whole, nutrient-dense foods

At The Weight House, we’ve found that members who simplify their approach stick with it longer — and get better results.

Step 4: Adjust As You Go

If you’re not seeing progress after 3–4 weeks, adjust one macro at a time. Maybe you increase protein, or slightly reduce carbs. Small changes work better than overhauling everything at once.

💪 Pro Tip: Pairing a consistent macro approach with strength training is where the real magic happens — better energy, better recovery, and faster results.

How The Weight House Can Help

You don’t have to figure this out alone. Our private, 24/7 training environment makes it easier to stay consistent with both workouts and nutrition. We’ve helped members go from “clueless about macros” to hitting their goals without obsessing over food.

If you’re ready to pair your nutrition with a program designed for your goals, we’d love to help you get started.

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www.theweighthouse.com