Counting macros vs calories for weight loss; is one better?

edcol123 wrote: »

Is it better to count macros to lose weight, or to count my calories? I dont want to become overly obsessive with meeting every perfect macro, but it seems to have a lot of benefits vs calorie counting.
ive been doing calorie counting and it seems to work, but i also tried macros and felt indifferent- seeing that the scale barely moved.

and
if i go over lets say 10 carbs or protein etc, but i stay within my calorie range, will it still help me lose the weight fine or does it help to follow each macro? Hope this makes sense!

In my opinion, counting calories is less restrictive. Trying to balance my macros every day would drive me crazy! I have a protein, fat and fiber minimum, and once I've hit those, I let the rest fall where they may within my calorie limits. That gives me plenty of flexibility to fit different meals with varying macros into my diet without stressing that I ate too much of one and not enough of another.

mph323 wrote: »

edcol123 wrote: »

Is it better to count macros to lose weight, or to count my calories? I dont want to become overly obsessive with meeting every perfect macro, but it seems to have a lot of benefits vs calorie counting.
ive been doing calorie counting and it seems to work, but i also tried macros and felt indifferent- seeing that the scale barely moved.

and
if i go over lets say 10 carbs or protein etc, but i stay within my calorie range, will it still help me lose the weight fine or does it help to follow each macro? Hope this makes sense!

In my opinion, counting calories is less restrictive. Trying to balance my macros every day would drive me crazy! I have a protein, fat and fiber minimum, and once I've hit those, I let the rest fall where they may within my calorie limits. That gives me plenty of flexibility to fit different meals with varying macros into my diet without stressing that I ate too much of one and not enough of another.

This ^^^. I rarely meet my macros exactly and it has not prevented me from losing or maintaining. Making sure I meet my minimums for proteins and fats is my biggest concern with macros.

Calories are pretty much all that matters for weight loss, except that food choices can make a difference in satiation, energy level, and happiness, so make reduced calories harder or easier to sustain.

Nutrition is also important, though, for health. The basis of good nutrition is getting the overall right combinations of macronutrients and micronutrients the majority of the time. In this regard, close is good enough - a little over some days, a little under others, with respect to important nutrients . . . that's OK. It doesn't have to be perfect in every way every day. Same thing with calories: A little over, a little under, trying to hit your goal on average, the majority of days and on average - that's fine.

If your goals include both weight management and health - as most people's do - then both calories and macros matter.

Here's the thing: Protein and carbs each have approximately 4 calories per gram. Fats have about 9 calories per gram. Alcohol has about 7 calories per gram. Therefore, when you count macros, you're effectively counting calories.

Or, when you count calories but use your macronutrient goals as a guide to getting good nutrition, you're effectively counting macros.

Counting one is pretty much equivalent to counting the other, if nutrition/health seems like a good plan in addition to weight management. So, do what's easy. With MFP structured the way it is, it's probably simplest to count calories and watch macros . . . but remember, close is fine, for either or both.

Also, on the nutritional front, there's a minimum amount of protein and fats we need to thrive, but carbs are more optional. (Alcohol, obviously, is completely useless nutritionally, but people sometimes enjoy some, so we have to count it, too. ). Some people find they need carbs (often complex carbs) in order to feel full (but others get satiation more from protein, fats, or volume, or some combination). Some people find they need a certain amount of carbs or their energy level tanks, but that's not true for all. Some people find that if they eat carbs, they just crave more carbs more often, so they do better eating lower carbs. A few medical conditions benefit from a lower carb diet, which is relevant if you have one of those. Other than that kind of stuff, carb level is purely preference. But a certain minimum amount of protein and fats will be necessary for all healthy people.

Beyond the macros, micronutrients are also important: Vitamins, minerals, antioxidants, etc. Some people count those (MFP doesn't do this very comprehensively.) Personally, I just strive to eat a bunch of varied, colorful fruits and veggies every day, and call it good.

Calories for weight management + balanced eating for good nutrition + exercise for fitness = best odds of continuing long-term good health.

Best wishes!