Macro Counting Guide for Beginners: Simple, Not Stressful

Counting macros doesn’t have to take over your life. This macro counting guide for beginners keeps things simple: set a protein target, estimate carbs and fats around your workouts, and track loosely for a week to learn portions.

Once you get the hang of it, you can switch to structured plates and check in weekly.

Start with protein

Anchor each meal with 25–40g protein. Split the rest of your calories between carbs and fats based on preference and training demands.

Light tracking

Weigh or measure for 7–10 days to calibrate your eye, then use repeatable meals. Adjust portions if progress stalls for two weeks.

Tools and support

Templates beat guesswork. Our free functional strength e‑book offers plate patterns you can follow, and a no‑gym training plan pairs perfectly to turn macros into muscle.