Why I Don't Track My Macros

In the ever-evolving world of health and fitness, there are countless strategies and tools we're told will lead us to our goals. One method that has gained significant traction, particularly in the pursuit of aesthetic physiques, is meticulously tracking macronutrients – often referred to as "counting macros." This involves carefully monitoring your intake of protein, carbohydrates, and fats, often down to the gram, to align with specific targets. This often involves counting calories as well.

While I acknowledge that macro and calorie tracking can be a valuable tool for certain individuals – competitive bodybuilders prepping for a show or athletes with very specific performance goals, for instance – I've personally chosen a different path, and it's one I believe many others would benefit from exploring too. This isn't a dismissal of the method entirely. I certainly understand aesthetic goals and even pursue them myself, but I try to do so skillfully in an attempt to avoid potential pitfalls. This post can be seen as an exploration into why the potential pitfalls of long-term, rigid macro tracking might outweigh the benefits for the average person seeking a healthy and sustainable lifestyle. First, I will touch on these said pitfalls and then I will discuss how I approach my goals.

Double-Edged Sword of Control

The initial appeal of macro tracking is undeniable. It offers a sense of control, a quantifiable way to manage your food intake and work towards a specific outcome. This can be incredibly empowering, especially when you start seeing results. For a period, I too was drawn into this world of meticulously counting calories and logging meals. I felt like I finally had the secret to achieving my fitness goals.

However, as time went on, this sense of control started to feel more like a cage. The focus shifted from nourishing my body to hitting arbitrary numbers. Every meal became a calculation, every social event a logistical challenge. This rigidity, while potentially effective in the short term for very specific goals, can breed a host of unintended and negative consequences in the long run. In my case, it resulted in an unhealthy relationship with food and exercise.

The Shadow of Body Dysmorphia

One of the most concerning risks associated with long-term, obsessive macro tracking is the potential for developing or exacerbating body dysmorphia. When your focus narrows to numbers on a screen, it becomes incredibly easy to disconnect from your body's natural cues. You might find yourself pushing past fullness to hit a protein target or restricting nutritious foods because they don't fit your macro ratios for the day.

This hyper-fixation on numbers can distort your perception of your body. You might start to see flaws that aren't there or become overly critical of minor fluctuations in weight or appearance, tying your self-worth to whether or not you "hit your macros." This constant self-monitoring and judgment can take a significant toll on your mental well-being and foster an unhealthy relationship with your body.

The Risk of Developing Disordered Eating

For some, the intense focus and restrictive nature of macro tracking can be a gateway to disordered eating. The pressure to adhere to strict rules, the anxiety around deviating from the plan, and the feeling of failure when targets aren't met can create an unhealthy cycle. What starts as a seemingly innocent way to manage your diet can morph into an obsession with control, leading to restrictive eating patterns, orthorexia (an unhealthy obsession with "pure" eating), or even more severe eating disorders.

While short-term studies (such as Hahn and colleagues, 2021) in specific populations may not show a negative impact, broader research, particularly on athletes and in the context of orthorexia, suggests that the intense focus and restrictive nature of dietary tracking, such as macro tracking, can indeed be a gateway to disordered eating for some individuals. The pressure to adhere to strict rules and the potential for developing an unhealthy obsession with "pure" eating are valid concerns highlighted in the literature, though more research is needed.

The scientific literature highlights this risk, with studies (for example, Levinson and colleagues, 2017)  showing that individuals with a history of disordered eating are more likely to experience further disordered eating when using calorie and nutrient trackers. Even without a prior history, the rigid nature of macro tracking can cultivate unhealthy thought patterns and behaviors around food as demonstrated by Simpson and Mazzeo (2017).

Losing Touch with Intuition

Our bodies can provide a lot of information and insight. They have built-in mechanisms to regulate hunger, fullness, and nutritional needs. Strict macro tracking can override these natural signals, leading to a disconnect from your own intuition about what and how much to eat. Instead of listening to your body, you're listening to an app or a spreadsheet.



Over time, this can make it harder to recognize true hunger and satiety cues, leading to either overeating or unnecessary restriction when you eventually step away from tracking. Learning to trust your body's innate wisdom about food is a crucial aspect of a healthy and sustainable relationship with eating.

Intuitive Eating as an Alternative

There is an approach to eating that honors the body’s signals and intuitions called intuitive eating. This approach was first introduced by Evelyn Tribole and Elyse Resch in their book (first edition published in 1995) titled, Intuitive Eating: A Revolutionary Program that Works. Intuitive eating essentially involves listening to, and honoring, the body’s hunger and fullness cues, rejecting diet culture, and cultivating a healthy relationship with food. It should be clarified that there is no such thing as using intuitive eating to pursue weight loss as that is counter to its basic principles, though weight loss is a possible “happy accident” of intuitive eating. These principles include the following:

1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Discover the Satisfaction Factor
6. Feel Your Fullness
7. Cope with Your Emotions with Kindness
8. Respect Your Body
9. Movement–Feel the Difference
10. Honor Your Health–Gentle Nutrition

In short, intuitive eating is an approach that emphasizes a healthy, sustainable relationship with food and movement and a focus on general health and wellness as opposed to one's weight, which is not always a reliable indicator of health. Most of what I have to say in this post about the pitfalls of counting macros is supported by not only my own personal experience, but by the work of Tribole and Resch, as well as the wider body of scientific literature.

Mindful Eating as a Practical Approach

While I see many of the virtues of intuitive eating and have a lot of positive things to say about it, I do not technically consider myself an intuitive eater (though I will go through phases where I am an intuitive eater). I am technically more of a mindful eater. What is the difference? While intuitive eating can be considered a kind of mindful eating, mindful eating in itself does not require holding to all 10 of the above mentioned principles. For example, I don’t always embrace (1), (2), and (5) because I sometimes go through periods of cutting and bulking in accordance with certain aesthetic and performance goals.

While not perfectly so, my approach is mindful because I pay attention to my body’s signals, see them for what they are, and affirm them. I am also mindful of my relationship to food, which helps me avoid becoming obsessive. I challenge the food police by critically thinking about the messages I internalize about food and eating and refrain from thinking about different foods in terms of being “good” or “bad”. Rather, I view them from a place of non-judgment and radical acceptance and in terms of how they can help me achieve my goals.

I also make it a point to enjoy the food I eat by being present while eating (though this is something I don't always do consistently, so it is an area of growth for me), and note when I feel hungry and when I feel full. I practice healthy coping habits like being present with my feelings and allowing myself to be a fully feeling human being instead of using food for comfort. I respect my body by practicing radical acceptance toward it, and through self-compassion, I am moved to provide it what it needs to be stronger, healthier, and more capable of helping me live my best life, which is also why I engage in plenty of physical activity.

And finally, I use gentle nutrition (i.e., knowledge and application of general nutrition principles) to help me support my goals. What does this look like in practice? I have a general idea of the nutritional content of the foods I like to eat on a regular basis and I have a sense of how much I need to eat to gain or lose weight. I understand from nutritional science that I need to keep my protein and fiber uptake generally high and perhaps even increase protein during a cut while decreasing my intake of carbohydrates and fats. I also pay attention to my energy levels and performance. If I notice low energy levels and poorer performance, I adjust accordingly. This involves zero calorie counting or macro tracking. Of course, I have to weigh myself to know if I am really losing weight or not, but I rarely do so and instead gauge my progress based on how I look, feel, and perform. Yes, it is highly subjective, but works effectively enough for my goals. Would I do this if I decided to train and prepare for a bodybuilding competition? Hell no! But I am not a bodybuilder, so this approach suits me just fine. Even then, bodybuilders can’t track everything all the time. They need balance.

Life Beyond the Numbers

Beyond the potential for psychological harm, long-term macro tracking can simply be unsustainable and negatively impact your quality of life. Imagine having to weigh, measure, and log every single thing you eat, even when you're out with friends or family. This can lead to social isolation, anxiety around food choices, and a diminished enjoyment of eating. Food should be a source of nourishment and pleasure, not a constant source of stress and calculation.

Who Might Benefit (And Who Might Not)

Again, it's important to acknowledge that tracking can be a useful tool for specific populations with very defined goals. Bodybuilders, for example, often use it during competition prep to fine-tune their physique. Athletes in sports with specific weight class requirements might also find it beneficial. Some individuals may need to hit specific macronutrient targets to manage certain medical conditions under the supervision of a qualified healthcare provider.

However, for the vast majority of people whose primary goal is general health, well-being, and a sustainable lifestyle, the potential downsides of long-term macro tracking likely outweigh the benefits.

Finding a More Balanced Path

Instead of getting caught up in the minutiae of macronutrients, I've found a much more enjoyable and sustainable approach by focusing on:

• Prioritizing whole, unprocessed foods: Focusing on nutrient-dense fruits, vegetables, lean proteins, and healthy fats provides your body with the building blocks it needs without needing to count every gram.
• Practicing intuitive eating: Learning to listen to your body's hunger and fullness cues allows you to nourish yourself adequately without feeling restricted.
• Mindful eating: Paying attention to the taste, texture, and experience of eating can enhance enjoyment and help you recognize when you're truly satisfied.
• Focusing on overall healthy habits: Regular exercise, sufficient sleep, and stress management play a far more significant role in long-term health and well-being than obsessing over macronutrients and calories.

Final Thoughts

While the allure of precise control that macro tracking offers is understandable, it's crucial to consider the potential long-term consequences. For many, the rigid nature of this approach can lead to a distorted body image, disordered eating patterns, and a disconnection from their natural hunger and satiety cues.

Instead of getting bogged down in the numbers, consider exploring a more balanced and intuitive approach to nutrition. If you do have aesthetic goals, but are not a physique competitor or other kind of athlete that might require weight management or fat loss, try a mindful approach. Focus on nourishing your body with whole foods, listening to its signals, and cultivating a healthy and enjoyable relationship with eating. Learn to pay attention to and enjoy the flavors, textures, and other dimensions of your food. Your mental and physical well-being will thank you for it in the long run.