Macros Made Simple: How to Track, Eat, and Still Have Fun

June 19, 2025

Because we believe you can eat well and enjoy the heck out of it.

To celebrate the launch of our Peak Service, Tiny Spoon Chef’s macro-based, nutritionist-led offering, we’re diving into the delicious world of macronutrients. You’ve probably heard about “tracking macros” before… but what does it really mean? Why do they matter? And how do you stay sane (and satisfied) while doing it?

Let’s break it down. No stress. No bland food. Just real, helpful information served up with a side of sass.

What Are Macros?

Macros (short for macronutrients) are the big three: protein, carbohydrates, and fats. They’re the nutrients your body needs in large amounts to function, thrive, and feel your best.

Protein (4 calories per gram)
Builds muscle, keeps you full, and helps repair tissues.
Think: poultry, fish, tofu, eggs, quinoa.

Carbs (4 calories per gram)
Your brain and muscles' favorite energy source.
Think: grains, fruit, potatoes, bread.

Simple carbs = quick energy (but can spike your blood sugar)
Complex carbs = longer-lasting energy and more fiber

Fats (9 calories per gram)
Support hormones, brain health, and vitamin absorption.
Think: avocados, nuts, olive oil.

And while macros bring the power, don’t sleep on micronutrients (vitamins & minerals). They don’t deliver calories but they keep everything running behind the scenes like the stage crew at a Beyoncé concert.

Is Tracking Macros Actually Worth It?

Short answer: Yes, for many people!

Trying to lose weight? Macros help create a calorie deficit without sacrificing nutrients.
Want to build muscle? You’ll need protein and a calorie surplus to see results.
Just want to know what you’re eating? Tracking helps you spot hidden habits (hello, granola bar that’s secretly all carbs).

Even if you’re eating “healthy,” macro tracking can uncover patterns like low fiber, excess sugar, or under-fueling, especially for athletes and active folks.

Bonus: adjusting your macro ratio can improve energy, focus, sleep, and performance.

Is It For Everyone?

Not always. If tracking food stresses you out or you have a history of disordered eating, this may not be the tool for you. Likewise, if you’re already eating intuitively, maintaining your weight, and feeling great, tracking might not add much value.

At Tiny Spoon Chef, we believe tracking should support your life not take it over.

Macros Tracking 101

Here’s how to dip your toes into the macro pool without belly-flopping:

Find your numbers: Use a trusted macro calculator (we like Mayo Clinic’s).
Download an app: MyFitnessPal, Cronometer, or MacroFactor can help with tracking.
Weigh & measure (briefly!): Get a kitchen scale but don’t weigh spinach leaves unless you’re really into it.
Prioritize protein: Aim for about 1g per pound of goal body weight.
Be flexible: Hit your weekly average not every single gram.
Adjust often: Goals change. So should your macros.

The Bottom Line

Tracking macros can be incredibly helpful, but only if it works for you. Our Peak Service was designed with real life in mind: macro-balanced meals, curated by a nutritionist and made by your personal chef, so you don’t have to do the math.

Because eating well shouldn’t be a full-time job. And food? It should still be fun.

Want macro-balanced meals without tracking a thing?
Book a consult and let our Peak Service chefs handle the details so you can enjoy every bite.

Written by Chef Mandy