Counting Macros for Weight Loss: Why It’s Usually a Waste of Time for Most People

Published on February 17, 2026

Lori Boxer
Weight★No★More℠ Diet Center

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“I’m hearing a lot lately about counting macros. What are your thoughts?”

. . . is a question I recently received in an email from a client with whom I’ve been working with for a while and who is down 70 lbs. as of this writing.

First, let’s go over what macros (macronutrients) are:

Protein – 4 calories/gram: Essential for repairing tissues and building muscle.

Carbohydrates – 4 calories/gram: The body’s primary energy source.

Fat – 9 calories/gram: Vital for hormone balance, satiety, and nutrient absorption.

Counting macros involves tracking the daily gram intake of carbohydrates, fats, and proteins to meet specific nutritional goals, such as weight loss, muscle gain, or improving body composition.

My thoughts?

Getting enough of all three macros is crucial of course. A good balance of carbs, protein, and fat is essential for building muscle and health (+ micronutrients*). But counting macros to the extent many people do (i.e. “tracking” on their phones and religiously reading nutrition labels) is counter-productive for the average person, and for the clients that I see, for a few reasons.

*Micronutrients are essential vitamins and minerals required by the body in small quantities—typically less than 100 milligrams per day—to enable critical functions like metabolism, immune function, and cellular growth. Unlike macronutrients, they do not provide energy directly but enable the body to produce enzymes, hormones, and proteins. They are generally not produced by the body and must be consumed through a balanced diet.

(1) The marginal benefits gained from counting macros is not justified by the time and energy spent counting in the first place. Unless a person is Mr. or Miss Olympia or on that level, counting macros down to the tenth of a gram is not going to manifest in the average person’s physique. Some people think that getting a “good” ratio of macros or tracking in MyFitnessPal or some other app will significantly improve their results. It will not.

(2) Counting macros is usually inaccurate. Even if you enter things into an app, you will never get a perfect measurement, and probably nowhere close unless you’ve been tracking nutrition for years.

Like every other thing they’ve tried, I’ve heard countless times over the past 25+ years from perpetual dieters who thought counting macros was going to do the trick for them. In fact, for most, counting macros was tedious, restrictive, and mentally draining, and it fostered an unhealthy, obsessive relationship with food. It also fails to prioritize nutrient quality over mere numbers and is ALWAYS unsustainable, leading to burnout . . . and then on to the next shtick.

Are there differences between carbs, fats, and proteins? Yes.

Should you get high quality macros? Yes.

But in the end, isn’t a calorie just a calorie? Yes.

So, when it comes to eating for weight loss, I encourage you to put your focus on WHAT (quality), HOW MUCH (portion control) and WHEN (smart timing); menu planning and meal prep. Don’t feel pressured to add even more to your “to do” plate.

Slimcerely yours℠,

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