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Should I track macros in grams or percentages?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Track in grams. Nikkiey explains that percentage goals shift whenever your total calories shift. A 40% protein goal is a different amount on a 1,600-calorie day than on a 2,100-calorie day. Fixed gram targets, like 150 grams of protein, give you a stable number to build meals around, measure progress against and troubleshoot.
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Nikkiey on why percentage-based macro goals in free apps can stall your progress
Plays from 10:02 · Ep. 350: Tracking Macros but Not Losing Weight? 7 Common Mistakes
Why percentages create a moving target, and why fixed grams give you a stable one
Plays from 10:32 · Ep. 350: Tracking Macros but Not Losing Weight? 7 Common Mistakes
Why even fixed gram targets need recalculating as your body changes
Plays from 22:33 · Ep. 350: Tracking Macros but Not Losing Weight? 7 Common Mistakes
The full answer
On Ep. 350, Nikkiey lists percentage-based tracking as one of the common mistakes behind tracking macros without losing weight. Many free app versions show goals like 40% protein, 30% carbs and 30% fats. The problem, she explains, is that you end up chasing a moving number without realizing it. Your intake changes every time your calories change, so you never have a stable target to hit.
Grams fix that. Her example is 150 grams of protein, 250 grams of carbs and 90 grams of fat. That's an illustration, not a prescription for you. With grams, your protein target is set no matter what else you ate that day. That consistency is what lets you plan meals around it, compare your progress against it and figure out what's off when things stall.
What she suggests doing:
- If your app only shows percentages, upgrade to the paid version so you get gram-based targets, or switch to an app that offers them for free.
- If you use MyFitnessPal, turn off exercise calories. They change every day and keep shifting your target.
One piece of nuance from the same episode: fixed does not mean permanent. Nikkiey points out that your macro targets were based on your body at a specific point in time, with a specific weight and goal. As you lose fat and build muscle, the calories your body burns each day change, so your targets need to be recalculated. That doesn't mean every four weeks. Your numbers might work for 8 or even 16 weeks. Her rule is to keep using your macros until you have a reason not to, such as a true plateau. If you've been stuck, the plan may simply need updating. It doesn't mean you failed.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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How often should I adjust my macros?
Give new macros at least three to four weeks before changing anything, Nikkiey says, and often longer. Some women run the same numbers for eight to 16 weeks. Adjust when progress actually stalls, using small cuts of about 125 to 200 calories from carbs and fats. In maintenance, she raises intake every one to two weeks.
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Why am I tracking my macros but not losing weight?
Most often, the data is off, not your body. Nikkiey explains there's a big difference between tracking and tracking accurately. Eyeballed portions, measuring cups, untracked sauces and loose weekends can mean you're not in the deficit your app shows. Results also take longer than a few weeks. They're delayed, not wasted.
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Do I have to track macros forever?
No. Nikkiey is clear that you don't have to track macros for the rest of your life. Tracking and weighing your food is a temporary, educational phase that teaches you what real portions of protein, carbs and fat look like. Do it consistently for a couple of years and it becomes second nature.
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31 minTracking Macros but Not Losing Weight? 7 Common Mistakes
Episode 350 · Apr 6, 2026