For many on their health and fitness journey, one key step along the way is tracking macros. While we’ve discussed the overall benefits of tracking macronutrients, that leads to another question: How do you actually track them?
Macro tracking has been around for years and remains in the spotlight as a way for people to support their diet, fitness, and overall lifestyle goals. In this blog with MealFix, let’s break down exactly how macro tracking works, how to do it, and how we can help with healthy meal delivery in Toronto. Read on!
What are the 3 Macros?
First things first: what are macros, exactly?
Well, macros are macronutrients.
These macronutrients are vital to key functions in the body, fuelling everything from muscle repair to brain function to day-to-day energy. While individual needs vary, a typical macro split consists of:
Protein
Protein tends to steal the spotlight, but for good reason. Protein provides amino acids, which are the building blocks of muscle protein synthesis used to repair and rebuild muscle, and also helps support enzymes and hormones. Common protein sources include chicken, fish, eggs, lentils, and tofu.
Fat
Fat is the most energy-dense macronutrient, which helps to absorb fat-soluble vitamins (like vitamin A, D, E, and K) and keeps you feeling full longer. Avocado, nuts, olive oil, and fatty fish are excellent sources of healthy, unsaturated fats.
Carbohydrates
Carbs provide feel-good fuel and are the body’s most readily available source of energy. Complex carbs, like oats, brown rice, sweet potato, and whole-grain bread, release energy more slowly than refined carbs.
It’s important to note that macro tracking differs from calorie tracking, though many people monitor both together. For this blog, we’ll only be discussing macros.
Macro ‘Split’ Examples
Now that we have an idea of what macros are, how do you actually approach tracking? Macro tracking is usually done through a macro split, which is the percentage of fat, protein, and carbs that are consumed every day. People will have different macro splits, depending on their needs and what makes them feel good.
(Psst…At MealFix, we cater to all of these diets with our ready-made meals delivered straight to your door in Southern Ontario!)
Let’s take a look at a few real-life examples.
Example 1: Keto
Keto is one of the most popular diets of 2026, with many switching over to the carb-curbing kick. The aim of keto is to consume less than 50 grams of net carbs every day and enter ketosis.
A keto diet may follow a macro split of 70% fat, 20% protein, and 10% carbs.
Example 2: High Protein
High-protein splits are popular among athletes, strength-training enthusiasts, and anyone focused on muscle building or maintenance. The protein boost supports muscle protein synthesis, while moderate carbs and fats keep workouts well-fuelled.
A high-protein diet may follow a macro split of 30% fat, 40% protein, and 30% carbs.
Example 3: High Carb
High-carb diets are a popular macro split for those with high-energy needs, such as endurance athletes. Marathon runners, cyclists, and triathletes often lean on this split to keep their glycogen stores topped up for long efforts.
A high-carb diet may follow a macro split of 20% fat, 20% protein, and 60% carbs.
How to Keep Track of Macros
To accurately track macros, it’s crucial to have a few supports in place to make the journey easier.
While some people keep a manual spreadsheet or notepad, an easier way is to use an online macro-tracking website or app to stay organized. Many online tracking tools also have large databases of pre-logged foods, making it easier to log meals without calculating every ingredient yourself. In addition, many will also let you scan barcodes or save your most-eaten meals for quick repeat logging.
That said, it’s easy for macro tracking to go off the rails when eyeballing serving sizes. Fortunately, pre-portioned meals make it easier to keep track of numbers. All of our healthy meals for delivery in Toronto come with full macros and nutritional information up front, so you can plug them right into your tracker without doing the math.
Healthy Meals in Toronto Worth Celebrating
Homegrown in Toronto in 2015, MealFix is your source for chef-curated meals that prove that eating healthy doesn’t have to be boring. Here, we believe that mealtime should be one of the best parts of the day.
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