How Counting Macros Can Help You Reach Your Health Goals

Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function. (Micronutrients include vitamins and minerals, and although they’re essential for good health, they don’t provide any calories and only trace amounts are needed.)

It can get a little confusing, because people often refer to foods as macros: saying bread and pasta are “carbs,” and talking about meat as “protein.” Those foods contain more of that specific macronutrient than the others. But macros are just the individual elements, and most foods are made up of a blend of all three—pasta actually contains a little protein, and meat definitely has fat!  Understanding macros can help you lay a solid foundation for a balanced diet.

Carbohydrate + Protein + Fat = Total Calories

Carbohydrate: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.

Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.

How Much of Each Macro Do You Need?

The numbers aren’t set in stone, but you do need to consume a certain amount of each macro within a range. The flexibility allows you to pick a style of eating that suits your needs, food preferences, and health goals. The USDA recommends the following healthy ranges.

Carbohydrate:          45 to 65 percent

Protein:                     10 to 35 percent

Fat:                           20 to 35 percent

Not sure where your eating habits put you? The food logging feature in the Fitbit app can estimate your macronutrients when you log items from the food database! At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams. Which makes aiming for a particular ratio of carbs to protein to fat to build a balanced diet a lot easier.

Balance Your Macros to Reach Your Health Goals

If you’ve ever cut back on carbs to try to lose weight, carb loaded before a marathon, or upped your protein intake to put on muscle, you’ve been playing with your macros. Working within the recommended ranges above, there’s room to maneuver your macros for different outcomes. For example, if you’re trying to lose weight, eating fewer carbs and more protein may help—you could try aiming for the lower end of the range for carbohydrate, with 45 percent carbs, 25 percent protein, and 30 percent healthy fats, for example. Or, if you’re an athlete and need to fuel up for an intense training schedule, you can shoot for a higher percentage of carbs, making the ratio look more like 55 percent carbs, 20 percent protein, and 25 percent healthy fats. Just remember, these numbers don’t reflect the space each food takes up on your plate, but rather the numbers you’ll see when you log your meals.

Again, because most foods contain a mix of carbs, protein, and fat, you can’t completely cut one macro from your diet. That would impossible, not to mention unhealthy—sorry, zero-carb followers!

Quality Trumps Quantity When It Comes to Macros

Bodybuilders in particular are known for counting their macros, relying on eating trends, like If It Fits Your Macros (IIFYM) or Flexible Dieting, which focus on manipulating macronutrients to achieve weight loss or gain muscle. But people following those diets often lose sight of what’s healthy and what’s not. Your macronutrient distribution could look the same, whether you’re eating pizza, burgers, and donuts, or minimally processed veggies stir-fries and grain bowls. Quality wins over quantity when it comes to your health, so don’t get so caught up when measuring your macros that you miss out on the foods your body really needs.

Even if you’re not signing up for a powerlifting competition or an endurance race, and you don’t want to micro-manage your macros, it’s still smart to see where your numbers fall. Getting colorful fruits, veggies, whole grains, healthy fats, and lean protein on your plate is the most important thing, and balancing macronutrients is just one more way to think about sticking to a healthy eating plan. So try food logging for a few days to see how your macros measure up.  

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  • Great article. Can you advise on % of each for my specific circumstances? I’m a vegetarian on the FODMAP diet and am trying to ‘maintain’ my current weight after losing almost 4 stone due to digestive issues.

    • When I put in a custom food with the associated nutrition I noticed potassium was listed as G instead of MCG. Please fix.

        • I have intergestion feeling at night usually needing renies. Doctor gave ke some drugs but i reaply want to get to bottom of why.

          • Try a slice of dry toast preferably low carb. Cut
            it into quarters then each quarter into quarters 16 pieces in all. Eat 1 piece every 15 mins.
            The idea is that it soaks up any acid in the stomach and carries it away. I have found it really works.

          • Apple cider vinegar is a great cheap remedy. 2 ta lespoons in a large glass of water 1/2 hr before eating…. best of luck!

          • I suffer the same but found that this can be caused by a lack of acid in your stomach. The bacteri that should of been killed ferment and cause pressure to the sphincter muscle releasing acid into the throat. This causes heartburn etc. The answer is to take a teaspoon of apple cider vinegar in a 8 ounce glass of water twice a day. Try it see if it works. If not and it’s too much acid then try half a teaspoon of sodium bicarbonate twice a day. Easily found in supermarkets, but make sure it’s not got any rising agent in it. I found it in ASDA. Worked for me.

          • I used to get that issue so I actually stopped eating after 7 pm or as near to as possible, but did have a hot drink around 9pm and aimed to go to bed regularly around 10pm.
            I also made sure I got in at least 20 mins of exercise around lunch time because it stimulates the digestive system and just generally kept active during the day when I could.
            I am actually vegan now and this has also improved my sleep quality.
            But even before I changed my diet I was already cutting down on processed meats and dairy whilst increasing fruit and veg intake and sticking to 3 main meals and a snack around 4pm.
            And finally I cut out bread because it really affected my digestion.
            Rye bread is a brilliant substitute though.

          • Apples take acid way from the stomach. But hey tested for helicobacter pylori. There are homeopathic remedies. Slippery elm aloe vera and milk thistle May all help too. Cut out grains and dairy for a while.

          • Try apple cider vinegar with a little ginger. About 2 TBS. 2 times a day. Really helps. Plus take girls natural. 2 a day. Mine is totally gone.

      • My stomach problems are horrible. I have been to three doctors. No help. I have to wear depends, spend a lot of time holding my stomach. Today I had slim fast for breakfast. So far so good.

        • You should be tested for Celiacs, a gluten issue. Your Symptoms, which could be a sign of many issues , are one consistent with Celiacs. I was misdiagnosed for years as not all Doctor feel Celiac is as wide spread a disease as it is. A true dx is one which they take a small biopsy of your intestines, but now Europe has perfected a blood test to ID the dx. Diet changes everything and will give you, your life back if you have this and change what you eat. There is a Celiac foundation in the USA which has a wealth of info.

          • Celiac disease which I have had since 1957 is a small percentage of truly needing to be gluten free for life. It is an autoimmune disease. Taking the time to read all labels, and researching what your options are work well for me in living life fully.

          • It’s important to NOT eliminate gluten before you’re tested, or the test will not show there is a problem with gluten.

          • I am celiac and you are correct. An endoscopy confirmed it. Gluten free has become my lifestyle and I am so much better!!!!

        • I had stomach and digestion problems for years, since I take organic supplements with probiotics etc it is all perfect. And the diet with much less carbs and lots of proteins and good fats

        • I don’t know your journey so I hope this may help. When I was where you are now the doctor added bental, compazine, and regland. Overtime I got off the compazine and regland. I no longer have to wear depends. Hope you get better!

          • Compazine gave me stroke symptoms. My throat began to close too. I thought they took it off the market! Be careful!

      • I have had acid reflux for years and was diagnosed with ‘Barrets’ I now eat two figs first thing in the morning and two last thing at night and have not suffered since.

      • I did too I found that eating smaller meals , lots of water and less fatty foods help but more than anything when I got a personal trainer and s exercised regularly it gave me metabolism the boost it needed and all that bloating went away. Good luck

      • I would try a low FODMAP diet. I’ve had digestive issues as well, went to a gastroenterologist and was diagnosed with lactose intolerance, fructose malabsorption and borderline SIBO. Follow a low FODMAP diet has made a difference.

      • Regina

        Have you heard of protandim?
        It’s a all natural supplement that is amazing. It help heal you from the inside . Including digestive problem. If you have questions please call me. 641.373.6590

      • I don’t mix vegetables and fruits
        I try to eat my fruits in morning hrs and with protein throughout the day and salads with some protein for dinner
        This helps me digest better
        Also drinking lots of water

    • I have heard that we should reduce the consumption of protein when we do not exercise. A lot protein when you have a sedentary life, make us being fatter or like swelling. Is it true?

      • There are many things that causes inflammation in the body and gut. You may need to add probiotics to your routine. I’m a believer in nutritional ketosis which has eliminated inflammation throughout my body. Some people find that gluten based foods or ones high in sugar can trigger inflammation as well. I’ve done some serious research and heard from many doctors and researchers about the amazing benefits of being in ketosis. I play volleyball with people quite younger than me so it’s crucial that I get stronger, don’t feel like I’m arthritic afterwards, have a higher level of cognitive function, have more energy and of course decrease the overall inflammation in my body. I don’t agree with the amount of carbs suggested above!

        • Totally agree. And it doesn’t break it out to Simple Carbs and Complex Carbs. There are beneficial differences in the two.

        • You should look into Dr. Gundry’s book called the Plant Paradox. It answers many of the questions and issues you seek. Good luck

        • I’m glad to see a fellow keto/low carb person on here!I’ve lost 35 lbs in 4 months and feel better than I have in quite awhile. My husband has dropped his a1c from 11.2 to 6.7 and his cholesterol 40 pts,triglycerides 300+ points,and raised his good cholesterol 10% on a moderate lchf diet. He came off 45 units of Toujeo insulin and another pill day 3 of this way of eating. His blood pressure has also normalized all of this for the first time in 12 years. I’m a big fan of Diet Doctor. They link tons of studies and and information.Low carb for life.

      • No it does not. In fact just the opposite is true. Morbidly obese patients are put on very high protein diets partly because it is hard to eat a lot of protein calories and because protein keeps you satiated longer than the other two macros.

    • I just eat small amounts at home
      My husband is home and has small amounts of this & that. It is hard to eat balanced mess, he stays up very late and might eat
      A little piece of pie. He might have a little bite of a sandwich
      chips, and who knows?
      He has bad eating habits.
      How can I change this?
      He is 77, I am 70 years old.

    • Hey! It looks like I’m not the only one on a fodmap diet I just have problems getting every nutrient I need as I’m very sensitive to most fruits and vegetables… ‍♀️

    • I have Fructose Malabsorption Syndrome. Cannot eat any sugar, sugar substitute , most fruits and vegetables. No breads, pasta. I also have GERD- no tomatoes. I cannot live without garlic. Help.

    • It’s great for everything to be right foods for the system for everybody eating good food for each day for breakfast and dinner and lunch is good for everything

    • The new app is great when I can get it to work, I’ve just about given up entering my food intake. PLEASE get the bugs out or go back to the old setup

      • I can’t get into the app. Do you not tell us what is the average healthy diet n caloric intake for ppl of my age and activity? Can u calculate the intake n advise what is over and what is under the limit?

        • You can also do it on your computer, go to & log in into your account. Then input your info if you haven’t already done so. Then you will be able to see your personalized recommendations based on your info. Till issues with app can be worked out. Hope that helps.

        • The app should show u right away, it keeps track of the amount of calories your burning based on the info you put in, height, weight, age plus uses ur heart rate to figure out how active u are to know how many calories your burning. Then when u enter items in food log it deducts those calories from the total amount your expected to burn daily. In my case FOR EXAMPLE – I try to burn at least 350 calories before I eat my 333 calorie breakfast so the app once I input my breakfast in food log it says I’m “I’m In The Zone”. Once I start burning more calories it will start saying “I’m Under Budget” I don’t worry bout. Just wait till morning snack or lunch then “In The Zone” again. And it starts all over.

    • I’m a type 2 ,under control. No meds I’ve been on a HFLC diet lost 60 lb. ketones 2.4 currently . is there any support for this approach?

      • What is HFLC diet? My husband is type 2 and needs to lose weight but I am at a loss as to how to help him. Any suggestions would be appreciated.

      • Atkins or Zone diet is PERFECT for type 2. PLEASE read past induction phase of Atkins diet to the “maintenance” part. South Beach and Zone Diet are both Atkins based diets- giving you a 30/30/40 split. That is 30% protein, 30% fat and 40% carbs. So far, so good, right?
        I’m not certain what kind of issues you are having with the Fitbit app. I also don’t know which Fitbit you wear. I do know that everything is easier with a tracker which measures heart rate and using the complete app with all its features.
        Assuming you have a tracker with heart rate monitor and you have already set up an account on your smart phone with the app. We will also assume that you successfully paired your tracker to mobile device. Now on the app, Set tracker on All Day sync.
        Then go to your account settings – it looks like lined notepaper.
        If you click on that, on the drop down, there is a “goals.” Under goals go to nutrition and weight. Enter current weight, your goal weight and select that you want the app to figure it out for you. Next you select if you want to do it easy (slowly), average or “hard” (fastest)..
        The faster or hard method involves a 1000 calorie per day deficit. This means that you have to burn off 1000 calories more than you ingest. The reason I like the trackers with HR is because it gives you a real time caloric consumption. Simply put, the higher the heart rate, the more calories you burn.
        If you are faithful about entering everything you put in your mouth at the time you put it in your mouth, the app will keep track of how many calories you need to burn to achieve your deficit- or how many more you are still allowed to eat.
        It’s that simple. Let’s say I’m at my caloric intake limit for the day but I want to eat a Zone Bar for dessert which will put me 210 calories over. I can literally pop my phone on a table and jump-march on my rebounder while I watch TV and keep an eye on the app as that 210 “over” goes down to “Inthe Zone.” You don’t have to manually figure anything out. It’s all done for you. You don’t have to ever be hungry but you do have to commit to moving long enough and hard enough to sustain that elevated heart rate long enough to get you enough cardio to jump start your body into far burn. And because you aren’t starving yourself your metabolism will start letting go of those calories more freely. It knows that there will be plenty more where the fuel came from.
        Remember the 30/30/40 is a guideline and you will find your perfect “tweak”. I am not a vegetarian and I am the queen of lazy. I like easy. I love to nuke. I eat fish or eggs every day, so it’s a lot easier to keep track of my food. The app “remembers” what I eat with my food so when I enter Oro wheat, it automatically pulls up my 3 0z. of smoked Salmon and 2 slices of Ultra thin provolone cheese. I only entered it the first time. It knows I have a Premier Protein shake EVERY morning IN MY COFFEE. (Told you I was lazy.) I love using the app to scan UPC codes on foods. Anyway-point is, I eat what I like within reason and step until I’ve burned it off.
        I used to suffer from a lot of acid reflux until I finally realized that breads, rice, pastas and white potatoes were not my friends. It was really hard to give up the “white” carbs.
        Tomato sauces weren’t my friends either although interestingly enough, I could eat raw tomatoes w/o any ill effects.
        Quinoa is my friend- with fried eggs, with spinach- with broccoli and cauliflower. As long as it’s garlicky I can eat erasers and my hubs doesn’t mind that I always smell like salad or pizza.
        I’ve been using the app since January 2014. I tried MFP but it wasn’t as good for me because it only moved total calories and not my percentages. My body loves protein and fat. I actually perform my best at 25% carbs and 37% (ish) each protein and fat. In fact, my diet is super high in fat because I eat eggs and salmon every day. In case you wondered my total cholesterol stays around 170 with an HDL staying around 78 -80. My blood sugar is low and so are my triglycerides. No statins or blood pressure drugs.
        If you bite it, you write it. Try to play with your macros and see how low you can get those carbs and still feel at your optimum good.
        And I’m sure I don’t have to say alcohol is the enemy. Sadly, those “uncategorized carbs” are converted to fat immediately- when our bodies don’t recognize substances, they get stored as fat. (And remember alcohol is practically predigested sugar) and it WILL make you crave MORE sugar.

  • If you’re using a dieting app to track your intake of calories like my fitness pal or something with weight watchers can you sync that to your Fitbit app to get micro nutrients

    • I log my food in MyFitnessPal and it syncs to my FitBit account. Just make sure you link you accounts.

        • It’s an app that will track physical activity and record dietary stuff. If you link it with your Fitbit app, it will transfer the information.

        • Itis a easy way to track food. Also can add your recipes and it will store them for you to instantly add. Then you don’t have to individually add every item again. Been using it for months.

  • I have been diagnosed with type 2 Diabetes. I have met with a nutritionist and I can only have 21 carbohydrates at each meal, no fruit for breakfast, I can not eat dinner after 7 PM, I take two 500 mg tab Metformin with dinner every day, I am trying to exercise as much as possible (I need to set up a schedule for exercising so as to become more disciplned about exercising). I am 5’9″ tall and weigh 202. I am wanting to get down to weight 195. I weighef 222 6 months ago. I eat some seafood (no shell fish), a little bit of chicken now and again. I do not eat any meat. I love veggies. Any thoughts, advice is much appreciated.

    • Do not avoid saturated fat as advised by this article. Read books like good calories, bad calories and the big fat lie to learn how our grain based high carb diet caused our obesity and diabetes problems. Heart disease and type 2 diabetes were rare when we ate whole, unprocessed foods, which contained lots of saturated fats from animal products.

      • I totally agree! I’ve been following a ketogenic diet for the past year & feel better than I ever have! Low carb/moderate protein/high fat all the way!

        • What % of carbs do you use on your macros? I’m just starting with the low carb eating and want to know what percentage to try and stay under? Thank you.

          • That is precisely what brought me to this article, actually.

            I was looking for a way to adjust the % for each macro nutrient so that I could shoot for a goal of each every day.

            I try to hang out around 40% for carbs, but am wanting to decrease that some and would like to be able to adjust the % for each macro, so I can see where I’m going over or falling behind each day and where I should adjust for the following days.

        • Yes! I agree! FITBiT take note – get with the healthy way people are eating – high “good” fat, high protein, low carbs (Not 45% of daily calories either!)

        • So is this Ketonoginic diet a diet that people can stay on forever? Or is it a diet that you just do to lose weight? I don’t need to lose weight but I do want to eat healthy. I eat a lot of fruits and vegetables but I also eat a lot of grains is that wrong on this diet

      • Try the Keto diet! Low Carb. High Fat. Medium to High Protien. I love it. I lost 6 pounds in a month. Do a lot research on the diet before you start.

      • I agree.
        We need to eat lots more plant based proteins -like beans, nuts, and seeds- and tons more fruits and veggies daily. No deadly white breads, pasta, or potatoes, but whole grains. And there is much, much more to micronutrients and their relation to our health than just vitamins and minerals.
        Look up Dr. Joel Furhman.

      • Jane, THANK YOU! Agree 100%. Also highly recommend The Primal Blueprint. When will so-called nutritionists stop touting high carb/low fat/low protein??? God help us.

      • Bang on! This nutritional info is so outdated and plain incorrect. Good fats are healthy and you need much more than recommended above. Read Deep Nutrition by Dr Shanahan, any Mark Sisson book, Perfect health Diet by Drs Jaminet etc

      • Most of the carbs that people eat now a days are not whole grains but processed refined crap. I also don’t believe at all that eating whole foods involves eating a lot of saturated fat. People need to learn how to eat the right type of foods whether it’s a carb, protein or fat and learn what the right size a portion is. Eating too much of any food & not doing anything to burn it off will result in excess weight, health issues like chronic disease regardless which food. It’s not just overeating wrong food, it’s bad lifestyle habits that add insult to injury. Not exercising, not enough sleep, smoking, excessive drinking, stressing too much that can also result in chronic diseases. So please don’t make it sound so simple when it is a lot more complex.

    • Hey Jeff — definitely check out the ketogenic lifestyle. I can’t count the number of stories I’ve read by people who have used a keto diet to get off of metformin. There are so many good websites out there that offer both free and pay programs. Check out Healthful Pursuit, the KetoDietApp,, and more simply by googling “ketogenic diet”. With keto, expect to drop a large amount of water weight, followed by a short stall, and then just watch your body transform. There are also several interesting blogs about how to get into ketosis and the difference between being in ketosis and fat-adapted. Ideally, you’ll become fat adapted by following a ketogenic diet. Check out this blog to learn more about the difference:

      Hope this helps and good luck on your journey!

      • Oh, and btw, I’m doing the keto diet vegetarian-style. Lots of eggs, cheese, butter, mct oil, avocado, asparagus, bok choy, lettuce, berries, broccoli, and more. To see a free two week vegetarian keto plan, check out the KetoDietBlog: This plan had so much food I couldn’t eat it all! With you eating chicken and a bit of seafood, I don’t think transitioning to a keto diet would be especially difficult. Just keep an eye on your carbs! When you’re living the keto life, you do the exact opposite of what this article recommends in terms of percentage of consumption for each of your macros!

    • Diabetes sucks… all i can say is, its all in the exercise. Im 6’3″, 290… overweight. However, when i begin to exercise, blood sugars get under control. Plus, eating salads with no dressing and salmon/chicken helps.

      • Look into the research done by Dr Ellington Darden. He worked for years in R&D at Nautilus and trained a Mr Universe. His book “The Bodyfat Breakthrough” literally saved my life. I have gone from 276 lbs to 185 lbs I had out of control Type II diabetes and high cholesterol and hypertension. I no longer suffer from any of these and my doctor recently took me off all medications since I no longer need them. He has debunked the low carb diet and advocates a more sensible distribution of macronutrients at 50% carbs 25% protein and 25% fats (calorie intake). The complete diet is in the book as well as the research backing it. I’m a believer

    • Read comments above from Plant-Based Nutrition. Eating a whole foods, plant-based, no added oil diet will cure your type 2 diabetes, without medication. Read Dr. Joel Fuhrman’s book ” The end of diabetes” or “Dr. Neal Barnard’s program for reversing diabetes” this is by far the healthiest way, and it works. Good luck!

    • Jeff, I have been studying “The Plant Paradox”, a book which explains how the body processes the food we eat. The big message is we are eating lots of things that are NOT good for us (no surprise but the extent of it is). We are what we eat. There is some evidence that diabetes can be reversed by a proper diet

  • Entering calories “in” takes forever now. How can I change it back to the old way? Or will it be fixed soon.

  • I love the new addition. Everything is working perfectly and I can tell at a glance where I am calorie wise and have a good feel of intake without having to physically count the number of carbs as I am in a weight loss journey with my doctor’s supervision.

  • I do not like the new addition to the food entries because everyone always had the option of entering that info IF they wanted to do so. I prefer the old one, especially because this new addition is slowing down the time it takes to make my entries.

  • I am 68 female who takes 1hr water aerobics followed by 1hr recline bike avg 14.5 MI 1hr weight machines. Wt 121 from 132 in 8mos. Do not need to lose wt need advice on my nutrient needs

    • Use My Fitness Pal app and link to fitbit app. It has the average you should be eating of each category. And from these comments about entering food on fitbit being so difficult, you’ll see the other app is extremely easy to use.

  • Hi im 50 and i go to work at 4 am and sometimes finish at 3.. i have my own cleaning business with my friend who is a few years older.. could you tell us when to eat as we find it hard to lose weight… we usually work mon to thu and thursday nite.. im 5ft 2 and 10.5 stone and i want to lose a stone ..our job is very physical ..thanks

  • as a type 2 diabetic who counts carbs as part of controlling this with diet, this new change has rendered by fitbit food log no longer fit for purpose. is it possible to revert back to the old way ?

  • I would love it to go further and give approximate calcium (told need 1000-1500mg a day) and vitamins, and then suggestions on good sources of food for any lacking nutrition.

    • If you link Fitbit app with My Fitness Pal you’ll be able to track calcium, iron, sugars, cholesterol, A, C, potassium, etc. MFP is super fast and intuitive to use. I rely on Fitbit to track exercise and calorie burn as well as sleep. I enter what I eat and drink on MFP and it sincs directly to Fitbit. I lost 85 lbs over 2 years using MFP “religiously.” I lost weight much faster once I committed to measuring or weighing what I consumed, so now I just keep a small Weight Watchers scale plus neatly organized measuring cups and spoons right on the counter top. If I have to scrounge around in drawers or cabinets to find a measuring spoon or cup, I just won’t bother—too lazy! I even have doubles of each in case one happens to be dirty! I know what a lazy ass I can be, so I tweaked my system until it really kept me honest. Good luck!

  • trying to understand macronutrients, with the circle , the colors green, blue, and red, does one represent the carbs one the fat and one the protein, or is my goal to have the circle all green,,,a bit lost here

  • Please update your article on the statement that “Unhealthy saturated fats are found in high-fat beef, pork, butter, and full-fat dairy”. This is outdated information, and eating natural saturated fats is an important part of building and maintaining a healthy body. By eating the grass fed organic versions of these foods, we directly give our bodies the nutrients we need – and this saturated fat is important in hormonal health and balance as well as an important energy source. Please update your article.

    • Well-said, Melissa! So glad someone spoke up!

      I’m following the high-fat keto way of eating and I look and feel amazing! 5’6″ and 121lb, lotsa energy, happy, walking everywhere, working out with progressively heavier weights.

      Thank you to the saturated fats I eat and good riddance to the starches and carbs that ruin health… wishing the Fitbit app and ppl would get with the times!!

    • No Linda it’s just giving you each percentage of Carbs Fats and Proteins that you’ve consumed in each meal or snack..

    • The FitBit app give represents your macronutrients through a pie chart. Look at the key to see which color corresponds to the macronutrient listed. At the end of the day you should never have just one color fill the entire ring, because that means you’re diet consists of 100% carbs, protein or fat.

      As stated in the article every food you eat has trace amounts of each macronutrient because they are the building blocks for energy and growth. Though diets differ, she also has some information from the FDA which recommends their daily percentages. There are many diets out there that manipulate these procentages to meet a certain goal.

      In short, the Keto(genic) diet requires a high fat, very low carbs and moderate protein diet because it switches the way your body processes/produce energy by making healthy fats the main source for energy. This process is called ketosis and is often hard to get into due to diet restrictions and a thing called the “keto-flu”. Despite theses challenges many people swear by this diet and see terrific results in weight loss.

      In the end, your diet is all about what works for you and your lifestyle. I think this article was a great beginners guide, despite some outdated information. If you read the comments, you can get some good advice.

      So no Linda, do not fill your ring with all protine. Find your balance.

  • I love the new set up it’s great to see calorie intake at a glance and carb fat and protein percentages​, and simple enough for me to manage.

  • I love that I can track Macros now. I’ve been doing the low carb and keto diets. I just wish it would track how many grams I’m getting instead of percentages. Or at least have total net carbs be an option. I would love to delete my other apps and just use Fitbit!

    • I wish the same, when you click on learn more in the app it says you can see macros in percentages or grams but I can’t figure out how, any idea?

  • I also love the new set up as I was tracking my carbs separately. I don’t find logging food any slower. Great update!

  • I noticed the fit bit dies not measure sugars. I am working on sugar free. I would like to know how many grams of sugar I am getting. Is there something on the app I am not seeing.

    • How to track sugars and set custom sugar intake goals? Link Fitbit with My Fitness Pal, and enter your foods into MFP only. Set up your nutritional goals on MFP, inc sugar! What you eat, calorie-wise, will sync to Fitbit. But follow the micronutrients and your progress with eating less sugar, etc. on MFP. That’s where you have more options for setting macro and micro nutrient goals.

  • How do we calculate calories on mixed diet like cereals and bread as breakfast and Indian lunch n dinner

  • Working out isn’t the issue. For me it’s the emotional eating that I have the challenge with. Not to mention the convenience and comfort of certain foods. Menopause doesn’t help the cause either. Help any suggestions would be appreciated.

  • Love this feature. Just received my Fitbit Blaze and this is the accountability that I needed!! When I have to write it down, I won’t eat as much crap lmao

  • How should I adjust my macros depending on the intensity of my workouts throughout the week? ie. Going to intense bootcamp 3-4 days per week

  • Food logging is still disappointing to me on Fitbit. I cook a lot of my own meals, and it is not easy to log each ingredient separately from a recipe, especially as I cook for 4 people. This only seems conducive if you eat all of your food from a restaurant or it comes from a package. I still is My Fitness Pal because you can log and save your own recipes, and you also get more detailed information about what you are eating.

    • Try the free app “My Fitness Pal”. It can communicate with your Fitbit. It’s easy to create your own recipes in the app, then add them to your food diary. My Fitness Pal also has a HUGE food database to choose from. I successfully lost 40 lbs using the app along with my Fitbit.

  • I am currently in a military class that just gave me this same information. To know that this is fact checked and on with multiple sources is great and assuring.

    • Hi I’m a 56 Year old women i need any suggestions you can give me I need to lose 50 in order to been put on a lung transplant list. I have a hard time exercising I am on oxygen and I don’t breath very well I am trying to stick with the diet I do my food schedule and here I was just wondering if you can come up with another thing or anything that can help me try to get this way. Thank you i weight 230 lbs i need to get down to 180 lbs

  • I’m having trouble loosing weight.I need to do a low sodium diet.Do you know anything about Steve Gundry’s diet? Would you recommend it?

  • I find the numbers on this way off. I follow a keto diet and this flies in the face of what is healthy. High carbs spike your blood sugar, and don’t keep you satisfied. I eat plenary of healthy foods. I choose healthy fats, and quality proteins. I don’t snack like I did on a low fat diet.

    Carbs 5%
    Fat 70%
    Protein 20%

  • This will definitely save me a step. I usually log into the website to get this information. I wish it included all nutrients.

  • taking a bar code reading off a loaf of bread, a dozen carton of eggs, a two pound of cheese does not produce useful information. my breakfast runs to one slice of bread, one scrambled egg, one slice of cheese, and I have had good results with a kitchen scale, set of measuring spoons, and a detailed spread sheet analysis.

    • I use barcode or type in product. Then you choose the portion or measure most useful. My bread came up saying 1 portion but did not specify size. Packet said 1 slice so I’ve modified it in app to that. Once you have done each product it’s stored, ready for next use.

  • lost 50 lbs in about 1 year. first 20 lbs under a nurse practioner at St Charles major medical center. She switched me to this fitbit program last memorial day for the next 30 lbs. Everything works great with one exception trying to log in food choices here. Still using two other food monitoring choices elsewhere.

  • It would be good for the app to actually say how many grams of each has been eaten instead of just the percentage.

  • Hi I am a 56 year old woman who is in need of a lung transplant I have tried everything I possibly can to lose weight my daughter got me the Fitbit and I’ve been using it the problem I’m having is I’m on oxygen and I don’t exercise as often or as much as I think I should be I was wondering if there’s any suggestions that you could help me with even as far as the eating what I’m doing logging everything and I’m staying under the calories and everything it’s just that the weight is not coming or I weigh 230 pounds and I need to get down to 180 any suggestions I would appreciate it thank you

  • Hi how are u?
    Im going through menopausa ive had my hair break off due to bleach which was never a problem b4 snd i had panic attacks anxiety im controlling those now but missed 3 months of gym an healthy eating as from 60kgs i went to 72kgs while going through my mental break down so now all around my middle im chubby with the back fat wings lol im back at the gym and usig my fit bit for food intake 2000 calories a day? 3 litres of water a day an a protein shake with water b4 gym in the mornings i had bad gastric had colonostcopy both ends i stopped smoking for 9 months an started for 3 months im now in my second week of quitting again i just want to fit in to my clothes again an breath better an to feel normal menopause is the worse im 52 yrs old

  • my hospital based nurse practitioner, said keeping my weight off for the next six months to a year begins the hard part to avoid regaining it. starting with getting rid of my now oversize fat clothes. Ditch em, out of the closet, out of the house. salvation army, related thrift shops, yard sales, go begging with your church circle, etc etc. and gave me a one week deadline to do it. I am on an XXXL clothes diet!

  • I am working out for 1 hr n 20 minutes 7 days a week without fail, n taking 2 indian wheat breads, two bowls of cooked vegie, two cucumbers, one cup milk, one bowl wheat flakes a fruit n 1/2 cup tea on daily basis with very lil changes.
    I m following this routine for last 2 months but could manage to loose only two kgs. Isn’t the rate of loosing weight too slow.
    How can I change my diet or lifestyle to loose ayleast 3 kgs a month.
    Yes I m having thyroid problem n taking thyronorm 50 mcg.

  • Hi just got my fit bit and was hoping to get some ideas for eating healthy. I had a heart attack 1year ago so I am still struggling to eat healthy.

  • Please add in micronutrients. I am more interested in getting enough vitamins and minerals in my diet than my calorie-fat-protein ratio.

  • I’m a77 year young women and I am pretty active. I am trying too lose weight and ask I’m told is
    “eat less”. I feel if I eat less I won’t be eating at all. Do you have any recommendations?

  • I’m 37 mother of 5
    Weigh 250 . I do alot of walking yesterday was a big day 12 miles normally I do 6-7 I want to lose 70-80
    Around what range of calories carbs and days should I aim for. This is confusing to me. I don’t know if you can help but hope so thank you shelly

  • This was extremely informative! Once again it proves I don’t know everything and to learn more. Thanks again.

  • I am a 4 ft 11 petite woman and need to lose at least a stone in weight, what foods would you recommend?

  • Thanks Tracy, good information. I found out the hard way to know the difference from a registered dietitian and a nutritionist.

  • Thank you great article. Have tried a few different diets and WW 3 times was doing well on last until surgery combined with closure of meeting. Have now decided to calorie count using Fitbit to help. Found this very useful

  • I currently am weighing 115 pounds and am looking to put on muscle weight. What percentage of carbs, fats, and proteins should I be taking in?

  • Hi
    I am a woman 64 in great health.
    I lost 7 kilos 2 yrs agi.
    But have put almost all of them back again because I gave up smoking.
    Not too much of a problem.
    I run with my dog. I power walk I work out everyday.
    My problem is that each time I eat I bloat. Perhaps it’s the wheat in my diet.
    Do you know what I can do.
    By the way I weigh 49 kilos and I sm 174cm.

  • Love the macros function, but very very annoyed that it doesn’t tell you what foods that you logged add on to fats, proteins, carbs… really frustrating as would help me see what foods to cut down on and why the foods that I logged gave a ridiculously high fat intake, even when I didn’t eat many fatty foods!

  • Just last week with fit bit it’s great tells u what to do but the food side .what are easy make and eat not rabbit food .thanks jack.v

  • Macronutrients don’t seem to change when I change the serving of food I ate. Not much use if it doesn’t track based on the portion I eat

  • Why doesn’t my Fitbit track my running route anymore? Can’t tell my miles run apart from my regular walking steps. Help!

  • I love the Fitbit UI. I do have an ask. I have a ketogenic lifestyle so I need to keep my carbohydrates below 20 grams so I can stay in ketosis. Having the macros only available as a percentage of calorie intake is useless. We should be able to select % or what ever measure such as grams or ounces for display.

  • I never realized how closed minded I was to my eating habits. Fitbit has allowed me to not be so hard on my self and remain constant with my routin. Knowledge is power.

  • I am 64 yrs old & know I need to loose weight but have no motivation. 10 yrs ago my life entered a series of very stressful events that went on fir about 10 yrs.My body reacted with huge breakouts of eczema, psoriasis & discovered tons of food allergies, blood infections caused from chronic strept infections. I was put on a very restrictive diet by a naturopath & list a ton of weight. I am 5′ tall $ small framed. I list so much weight I looked starved. I was out on tons of medications too firniver 20 yrs from a ruptured disk in my neck until surgery 3 yrs ago, a tri-level fusion with plates, screws, cadaver bones etc. I gained over 40 lbs from the antidepressants. I have become addicted to sugar again, don’t sleep well & cant even think about dieting. I don’t even know how or where to begin cause I am so messed up. Please tell me how to start? I don’t want to weigh & measure my food or go to meetings. I just can’t go there again. I need help. Thanks.

  • Very nice article, I really like this feature I’m training for figure and I like having this to keep track of my macros. I’m used to seeing them in gram, how can I switch from % to grams?

  • What would your protein % age be for 70 grams/day?
    Likewise how many grams of carbs & fats = grams/day?

  • So I’m trying to lose some weight – while lifting and running as usual. Which method is best? Should I eat more veggies and protein or is it better to balance?

  • I’m not thrilled with the app when it comes to tracking my food. I use MyFitnessPal instead. Is there any way that I can get it to sync to my Fitbit? I haven’t been able to figure it out

  • Loved the article..great info. I’m trying to lose a few pounds but also time up and add a little muscle. I’m guessing I need to limit carbs and take in more protein

  • Hi? I am following a ketogenic diet, so protein and fat with some nuts, leafy greens , and some yogurtmy diet… it is super healthy … I wish there was a way to log this o Fitbit app… that is what works for me and many others… any help fro Fitbit on this? Also for Paleo and Low carb? Can it be added? Thx

  • Hello my name is Gale … I have been using my Fitbit for tracking steps but i am not making any progress on weight loss … pls let me know what I can do more of to jump start my metabolism

  • The only way I was able to do the food log was from another app My Fitness buddy the linked to my Fitbit 2. ??????

  • I’m 10 weeks post pregnancy and was just cleared 2 weeks ago for excersize. I’m trying to get my body back to being healthy and drop some lbs whike doing it. Trying a high protein diet for the next 10 days (have a college gathering). Any recommendations to help me reach my goals?

  • I’m trying to count carbs on the Fitbit , I don’t know exactly how to do this , it keeps taking me to calories.

  • Please make the macronutrients display user controllable. I neither need it nor want it and it takes up a chunk of space on an iPhone.

  • Tracy: Any nutrition suggestions for someone with and only an illeostomy(12′ ft of small bowel) – no large bowel, etc. ?
    I had two heart attacks and a right side CVA in March, despite being a runner and eating a renal diet (renal failure – stage 5) and never smoking or drinking.
    My weight is 133, I am 5’10; I would like to lose down to 125.
    Thanks for any suggestions.

  • Does the app calculate anything beyond the carbs, fats, and proteins? This is a great feature in and of itself. I’m just curious if the app has a dashboard to show if I am getting all my necessary vitamins and nutrients. All the data is available for each food, but it only looks like carbs, fats, and proteins are added and presented.

  • Thanks for your excellent great efforts work and contributions through fitbit nutrition tracking. I appreciate the work you do. So helpful to me and my health. May God bless you in all.

  • I am trying desperately to get my blood glucose under better control. Had my fit bit for a while and not really used it. Very happy to see all the new sections on it. Will use it more now.

  • Im really fed up.. I go gym five days a wk. I eat good my BMI says im over weight. Im 11st im 5’4. Im really trying to lose 2stone.. But my weight hasn’t shifted at all. I spose im building muscle as I don’t look over weight. My legs are solid. But im eating good food n drinking water. Sometimes not enough. My cal in take is roughly 1,000.. Im scared of eating more as don’t want to get bigger.

  • Can you track your macronutrients by grams in the FitBit tracking interface? I know you can on MyFitnessPal, but I like the FitBit interface so much better. It’s easier to use and less ads and clutter. I’d like to be able to track micronutrients by grams both daily and by meals. Maybe goals or badges for hitting you macro goals. Thanks!

  • As a heart patient my two most important benefits from Fitbit is my Heart rate and the sodium levels in my daily diet. I record everything I eat everyday an can see how I am doing with my sodium level. Important information for everyone, not just Heart Patients. What has worked wonderfully for a year is now worthless as far as recording sodium. Before the “upgrade” I knew with every food entry what the sodium level was for that item and how it fit with the other foods for the day. Now I only see the “Macros”. Good information that I use but not all the information I need. What you had before was better.

  • So if I’m trying to loose weight exactly how much carbs, protein, and fat should I be eating in each meal and for the total at the end of the day.
    Thanks in advance

  • I am trying to lose the last 5 pounds. So i am cutting back on carbs. And up the protein and more walking …not really sure about the marco..yestetday. My numbers were 33 carb 39 f 28 p that good fir healthy weight loss.and walk 21000 steps…thanks.

  • The article states that at the end of the day you can view your macronutrients as grams, not just percentages. How? I see no way of changing it to grams. I am pre-diabetic so this would be really helpful.

  • Hi I am a mother of 1 child little girl and I weigh about 135 and I am trying to get back to weighing about 100 and I was wondering if you had any suggestions on what I need to eat what all things do I need to do.. cause I am a stay at home mom..

  • Really enjoy the breakout of nutrients from my FitBit log. As a lifetime weight watcher, it’s a great tool.

  • I’m trying to get the weight off only I’ve had injuries, so I’m limmited, so I’m relying on my diet, I can’t seem to keep food ideas going where I don’t get board.

  • Login your food and then having Fitbit tell you what range you fall in really helps maintain a healthy diet. And you have plenty of energy

  • Im on keto diet, low carb and high (good) fat. I really need to know the “grams” of these instead of percentage

  • There is a writing error “That would impossible”. It should “That would be impossible”. I really like the article otherwise.

  • Can someone please explain the calories in versus calories out of the fit tracker? It says I have 352 calories left but when I click on it if says I’m over budget

  • Your generalization of bodybuilders is very off key. I am a bodybuilder and I know thousands of others and we care VERY much about and quality. Any serious bodybuilder that actually cares about body composition doesn’t fit the mold that you lump us into in the article.

  • Hi, I’m 66 years old, just been diagnosed with Giant Cell Artheritis (Temporal Arteritis) having had Rheumatoid arthritis since age 34. Hence getting a Fitbit charge 2 to help monitor things! I find the food input really hard to use! It keeps putting items like roasted mini New potatoes as zero calories which is ridiculous! Also I need dairy for calcium requirements, always aim for low or fat free but having Benecol yogurt and yogurt drink each day often puts me slightly over. I eat chicken, small Amoy of red meat and substitute Quorn in many of my meals as lighter in fat. What else can I do to help myself and where can I find detailed instructions on how to use the food intake calculator correctly please? Thanks in advance

  • I am pre diabetic. I was curious about what my ratio should be for macro nutrients. The article was helpful. Thank you.

  • Great article! My friend started a cut for a competition, and dropped to 8% body fat. Then I realized if I implemented some of these life style changes I should see similar results. This supports my theory. Thaks!

  • Is that a tuna or chicken pasta salad above?
    I stay away from fatty food as to bacon; sausage, fried foods; I love lemon water hot or cold; gym has riddicule no Steroids intelligent chick that has a soccer ball stomach & black out donation of blood; they think it is okay to force people to go weak because they cannot lift after cxworx; & they think it is okay to injure someone & nursing the injury while working out as to completing Physical therapy wearing ankle sleeve; elevated & ice & took non steroidal anti-inflammatory pain reliever!!! No one is allowed to cook nor make dinner after 8pm.

  • This all seems like good advice if you truly believe in the standard american diet. I follow a ketogenic way of eating, low carb, high fat, and moderate protein and have been using my fitness pal. Is there an option to change my macros for my personal needs?

  • Hi. I have been loving my Fitbit Alta HR. I bought it May 2,2017. I’m exercising daily(walking) and am motivated to become healthier. I watched the program that discusses wheat. It is called “What Is Wheat?”. It is very interesting and after watching the show I’ve decided to try going gluten free. My sister has had great success with weight loss of 70 pounds by going gluten free. She has kept it off for 2 years now. She feels better and has less joint pain. Very interesting! I thought other people would be interested in watching this program. Here is the link.
    Thanks. Sincerely, Geraldine

  • Fitbit app should show weekly & monthly averages pf Macros. Currently its not showing so. Pnly daily averages can be interpreted

  • You need to fix the Australian food data base so we can actually log and scan new foods as its so frustrating having to input everything manually.
    Also in the mean time you need to remove the tab that says we can help by scanning etc until we actually can.

  • For all the information most of you want and ease of use, switch to MyFitnessPal app.So easy to enter foods and links easily to the Fitbit app. Macros, grams, and the other breakdowns you all seem to want are on there and auto sync to Fitbit.

  • I always eat less calories than I burn and can’t lose weight. Do I have to eat more? Protein, carbs and fat are in range.

  • Need to lose weight. My calories burned are always higher than my food intake. Do I need to eat more? The carbs, fat and protein are within range. Thank you

  • I’ve had my fit bit for a week and I love how it tracks the sleep cycle. The body needs repair each day for the stress it’s under daily. Not to mention the nutrition component, I’m working on getting down 10 more pounds. This article is right on point because it’s about quality macros not quantity because you can look good outside but if you don’t on the inside it doesn’t matter.

  • You mention, “At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams.” Where is the setting to display macros in grams versus percentage?

  • I have low thyroid no matter what I can not loos weight I gain about a pound a day my normal weight was 100 lbs until my thyroid was removed I’m trying to walk and bike but even though I eat very little I gain if I eat 3 meals a day l gain about 5 lbs a day. I’m tired

  • not sure why this mentions weight loss by counting macros…

    I mean sure carbs and proteins have 4 calories per gram and fats have 9 but you lose weight due to a calorie deficit…macros are for health and nutrition and body composition.

    I follow IIFYM/Flexible dieting but I count my macros to ensure I am getting in the protein I need to help repair my muscles from weight lifting…I count calories for weight loss.

  • What is the difference between being In the Zone and being Under Target? Is it bad to be ynder target? Am I missing good calories?

  • Okay I’m very frustrated. In this blog is clearly states that you can view your macros entered in percentages or in GRAMS. I can not view it on my app in anything but percentages. I want to know the exact grams so any help would be appreciated.

  • I eat a plant based diet and noticed that most plant proteins are considered carbs…how can I go about getting those counted as protein

  • I’m on juice Plus and it’s not in the listed food but every day I have to make a new custom one because the one from day before always says 2280 calories when I enter 228. It’s multiply it every day so it’s quite annoying having to redo it every day. Please fix

  • I would like my FB app to keep track of macros. I don’t follow calories as much as specific macros.
    How can I do that?
    Macros come up but they do not show me the break down so I can track it

  • Hi Tracey – I follow Tim Noakes Banting way of eating where the macro breakdown is much different to what you recommend – what are your thoughts?

  • I would love to log my food, but once again my Charge HR is not snycing (since June 16, 2017). I turned off my phone and back on still didn’t work. Also would like my Steps to be recorded since I’m in a contest with others. Can someone HELP? Please, Thank you! Great article!

  • Sono molto contenta del mio fitbit, è possibile avere questa parte in lingua italiana? Grazie mille

  • I have been struggling to regain my lost weight but all in vain, am 62kgs but I look bony, please advise. my target is 75kgs

  • please advise, I have been trying to regain my lost weight but in vain. Am 65kgs but my target is 75kgs

  • Through some research I believe we are better suited to exchange carbs for fats. More of a Paleo aspect, but above all, reduce sugar in our diet to less than 25 g per day.

  • I did not know how to calculate the cal everyday. For example, if I eat in a restaurant where there is no explanation of how much cal, how can I record that? Thank you!

  • I am confused i thought a low carb high fat diet was a way to get your body to use fat instead of carbs for energy and keep you blood sugar low. I am aware that too much protein turns I to glucose if not used for energy insulin and also carbs have a similar effect. It’s just I have been told I am wrong and now I. Confused. I thought low carb healthy fats and proteins good for you. I was told yesterday this makes your body store fat. Can you explain please

  • You need to add protein express drinks into fitbit as well as i try to add them in custom and its all wrong.

  • I am curious as to why when I figured my meals and I added watermelon, my protein dropped from 17% to 12%?!

  • I’m starting a keto based diet so my macros are very different from what is in he app.
    Net Carbs < 20g
    Protein ~ 130g
    Fat ~ 160

    Can I change the macro percentage in the Fitbit app?

  • Clearly the macro for protein,fat and carbs isn’t working correctly. It’s always giving me a high % fat. Today only fat I had was in the ham 5%. Giving me 34% fat for days food. Makes you wonder what else is incorrect in the calculations!

  • New to fitbit, but want to lose weight. Plant based Vegan & gluten free. Any suggestions on protein carb sources? Thanks

  • Hi, I just started Keto for last 2 days. Feeling great. My weight was 79 kgs, I achieved 67 kgs by duet control and gym in last 2 years. Now I left gym and adopted new Keto lifestyle. I am yet to have long experience. Anybody else on Keto may advise me on the more veg recipe

  • I’m so disappointed that Fitbit promotes the “fat is bad…eat carbs for fuel” nonsense. I wish the food tracking would include low carb options. Get with the science, folks.

  • I am hearing a lot of talk about saturated fats being “not so bad for you.” Certainly not as bad as previously thought for the heart. Cholesterol is taking a back seat to “inflammation” in the arteries, caused by processed foods and sugars. What is your take on this?

  • Hi i have just started to try and to lose some weight its very confuseing i am been yold not to eat sweet potato because its bad for diabetic is this true

  • It would do many of us good if Fitbit could include fiber and sodium to the nutrient info.

  • Not sure I agree with this program. Carbs are what turn into sugars when they are not the proper carbs, that is what is making us fat. Fat does not make us fat and that is the lowest on this program you have. We need to count sugars instead of carbs. I would appreciate if your program learned how to turn the carbs into a sugar amount

  • Need help in knowing What type of food is good for energy & good for the body &,tastes great.

  • What is the app displaying? % calories by macro or % macros? Also, can I change display to # of macros vs. percentage?

  • What if you’re following the IPA, ideal protein alternative 1 protocol. My carbs would be super low, protein12-20gm/meal, & fat. Drink upward of 64 oz water daily

  • Thank you for the good article. I just wish FitBit had included fiber as a category, or at least made the category display more flexible. As it is, the display takes up precious screen space and gives insufficient info to be useful to me, although of course others will find it useful.

  • Having a few issues with my heart having angiogram done next month cholestoral is pretty high any tips in what foods to eat that can lower it please best regard jimb

  • I’m on a 5% Carb 25% protein and 70% fat 1200 calories
    I’m 156lbs 5’5” female. I want to loose 20 more lbs. it seems if I watch the percentage of macros it’s less than the nutritional information call me tonight be watching the percentage of macros will be over while the nutritional grams or under. I thought there’s supposed to both equal percentage. Can’t figure it out

  • I just read this article, he percentage breakup for macro nutrient is talking about the RDA of a person, but how do we calculate for a person who plays a high intensity sport in the morning and then hits the gym in the evening?? It is obvious more the physical activity more you need to fuel it, my question is how much and how do we calculate ?

  • Try the whole30 diet. It is an elimination diet to “reset” your body. Google it. All resources are free on the website.

  • I’m new to logging my meals, and in about 1 1/2 months will have bariatric sleeve surgery. I’m wanting to get a firm handle on logging ahead of time. Do you have any suggestions to help me thru this before and after surgery process.

  • Interesting. I just had blood tests and my glucose was 113 and my triglycerides were 242. Never been out of range before. I don’t eat a lot of sweets. My son says it’s the carbohydrates! How many grams is recommended for a 70 year old who’s 6’2 and weighs 232. Been this weight for years.

  • I just had blood tests and results were glucose 113, and triglycerides were 242. Never been or of range before. I’m 70 years old, 6’2, and 232lbs. Been that weight for years. Don’t eat a lot of sweets. Son says it carbs. How many grams am I allowed?

  • Can this app help me put my own carb goals for the day or is everything predetermined based on the usda numbers?

  • I work a very physically demanding job and burn a lot of calories in a day and then work out. I burn a lot of calories throughout the day but I struggle to bring in more than a 1k. I’m just not hungry. Any advice or tips.

  • I am 60 years old! I walk 5 to 10 miles a day 7 days a week!! The only thing I need to know how many calories should I have each day?? Is scramble eggs and 2 piece of bacon and piece of whole grain toast ok in the mornings?!

    • Also I lost 36 pounds since last June to now so I really don’t need to loose anymore but going to keep my walking up!’

  • Hi how are you? I work nights 8p.m. to 5:30a.m. I’m struggling with my eating idk when is a good time to eat.

  • Just read the comments,I have only just started the course so I need as much information has possible,to what to eat and what not to eat.

  • I was just recently diagnosed with type 2 diabetic, I take 1 500 mg twice a day. Want to know what to eat.

  • Trying had to work right balance to lose weight and lower my blood sugar leaves. Which are at top of risking. Type two diabetes following. The slimming world plan but any advice welcome I’m disabled and in lots of pain reduced mobility and hart rate issues .but with the help from my Fitbit I hope to improve my suffering

  • This was very helpful, I also like to keep my carbs low, simply because it’s hard for me to digest heavy carbs. Getting pass my weakness for ice cream treats is my big issue. I’ll give up dinner if I want a scoop of ice cream. This had only been going on since my thyroid slowed. The fit bit has helped tremendously, by keeping me moving, focused on my steps, drinking my water, and exercising. The best thing I’ve done for myself since I got sick. Now if I could get rid of the sweet tooth!

  • Hi! I gained about seven pounds around last years holidays and cannot seem to get back to my old weight. I am now considered overweight for my height and age. I excerise everyday by walking and using a total gym. Almost every other night I run for about 15-20 minutes too. I can’t get the weight off! I eat mostly vegetarian, am I overeating? Any suggestions?

  • For work I’m living in a hotel. It’s. Dry hard to eat healthy. Can you suggest a good healthy way to eat when living in a hotel?

  • Please advise how to view the macros in grams rather than just % as the article indicates can be done. I have looked in all the settings and I cannot find it. Thank you

  • I wish there was a way to set your daily goals for intake. I have had weight loss surgery so my protein, fat and carbs look different then some one who has not had this surgery. LOVE FITBIT and my WHOLE family is on this journey to get and STAY healthy with me. Looking forward to the continued improvements and innovations.

  • I’m starting my weight loss program as of yesterday, July 26, 2017! I know I need to cut back on sugar but what else?

  • Hi there.
    Very interesting article to read, my biggest issue is I’m a vegetarian and I feel I need to lose approx 2.5 stone. I am a member of a gym and do classes as well as use the gym facilities. I would like to lose the weight and gain a small amount of muscle. With regards to food what’s the best ideas for breakfast and lunch that will work alongside the classes etc.
    Thank you.

  • When I started using Fitbit to track my meals, I was on 1200 cals a day. The total cals per day goes up some days and now it is over 2000 cals a day. Why?

  • I had gastric bypass surgery 2 yrs ago and up until recently, I have been up and down in weight, fluctuating about 10lbs. I went on vacation and gained 10lbs and now I can lose it. Which is the fastest way to lose weight?

  • I’m 213 lbs. Weights and cardio 4 to 5 days a week. Trying to get to 200 lbs. What should my macro ratio be ? Currently, it’s 40/40/20. Thanks.

  • Hi
    Is Mixing a chia seed with flax seed and quinia seed in the morning fruit smoothie good for high blood pressure patient or not

  • Those who track macros sure don’t do it in percentages. I wish the app could display actual numbers in grams or else I have to go out of the app and online to the dashboard to be able to see the actual numbers. It’s too time consuming since I have to do this several times a day. Needs to be something in settings to choose displays of either percentage or actual number in grams.

  • As a cancer survivor those of us that have been given the death sentence by traditional western medicine doctors have come to learn intimately the value of a well balanced diet. Unfortunately organizations like the USDA and the FDA have not always been doing the US population a favor with the standard daily allowances. Cancer loves sugar and carbohydrates. This is why many ‘low carb’ diets are so popular these days. Cancer cells have 23 receptors for sugar/glucose. Cancer cells can not live without glucose. Normal cells have only 2 receptors for the same. Since cancer cells have more receptors they hoard sugars, burn them for energy differently than normal cells and in the process produce acidic toxins that kill adjacent healthy cells and turn them into cancerous cells. This is how tumors grow. To cure or prevent cancer it is important to understand this relationship of sugar/carb intake and how the body processes these foods differently between healthy cells and precancerous cells and full on cancer cells that have formed colonies called tumors. I hope this helps fellow Fitbit users seek out low carb and lower yet sugar diets and see a nutritionist that has cancer patient experience. Check out ketogenic diets and cancer healing through healthy lifestyle choices. Theoretically, I shouldn’t have been able to write this message as western traditional medicine suggested I should have been dead by now. Who knew that eliminating a handful of foods could cause cancer to go into remission. Well come to find out lots of people do. I see cancer survivors every other week where we all go to get our treatments to keep us alive using primarily nutritional supplements that are allowing us to combat cancer and regain our natural homeostasis. Beware what the mainstream media tells you in advertisements. Read your food labels. If you can’t pronounce it and it doesn’t sound like food or sounds like something that might not taste good you should think twice about digesting it.

  • Hello. Trying to learn to eat healthier. What should be on a grocery list for my week day schedule. what kind of food to prep for meals that are not processed?

  • Hello folks. Can anyone help me. I have been logging all of my food on fitbit and I am consistently eating only 2150 calories through reasonably healthy foods. I havnt lost a single bit of weight.

    I was previously suffering arthritis but have been healed through diet is raw vegetables. I am now on no medication and declared well by NHS

    I am 47 year old male and very active is gardening swimming and walking loads

  • I’m a diabetic and confused on if I count the carbs and how many to have. I’m trying to lose weight and joined the gym too.

  • For years I did a low carb diet trying eliminate all things people generally think about when they think of carbs – bread, pasta, chips. That sort of thing. But I’m falling low on my carb percentage. What is a good way to get healthy carbs? I’m ranging around 25% carbs per day.

  • Is the percentage of carbs “net carbs” when looking at the small pie chart for macronutrients on the Fitbit app? I’m doing the Ketogenic diet and they measure in net carbs, and I want to be sure I’m doing right! Thanks!

  • My current diet I’m having more carbs then I am protein. This is for fat loss, is that the correct way around? I’m eating around 2900 calories but burning more than 3000. Any advice if this is the wrong type of diet

  • I’m currently around 105-107 pounds and I wanna be at least 115 or 120. I’m 5’2 and I just think I look unhealthy and I want to improve. Do you have any tips or anything ?

  • I am having a hard time getting this weight off i cant seem to eat the right things and i have tried and spend to much money on things that do not work i am currently 209 lb not happy about it what can i do to help me decrease some weight and clean up??

  • I haven’t been as active in the last 3 years due to grief and other things. My right knee needs to be replaced I plan to the end of October I have pain in right knee so sit more, I need to go back to lifting weights again.
    How can I gain more stamina?

  • I’m a 67 year old female. I’m 5’6.5″. I weight 273 lbs. As, I’m sure you’ve heard before, I’ve struggled with my weight and tried evey diet out there. I have chronic gastritis, so I have a lot of stomach issues. I would very much to at least get down to the 200 mark. I’m limited on my exercise right now because of a severely strained tendon and I’m wearing a boot. I have spinal stenosis in the moderate stages, and my knees are not good. Is it too late for me to loose weight?

  • hi this is rajneesh..i m enjoying my new fitbit blaze smart watch and wants to track my activity everyday.
    lost 32 kgs weight in 16 months time last year and still focus on maintaining the same

  • How do I see my daily sugar intake on my fitbit page I see fat carbs but not sugar I think that is important to keep track of

  • With the Samsung health app, it calculated daily salt , vitamin intake etc. Is this something they may add eventually to the nutrient calculator?

  • I was wondering when it shows the macros diagram, it says x amount is uncategorized calories? What does that mean?

  • Hi, I’m a 65yrs man, wanting to improve my health, possibly loose some weight! 5’10” @ 188lb. I’ve become a vegetarian for only about 6wks now! I get all my meals from “Hello Fresh. With the hope of being more successful in my goal! Am I doing the right thing? What more can I do? Being healthy and flooding weight, my main goals! Can you advise? Thanks!

  • Hi,
    Fitbit’ fab

    A great incentive, I’d had a Fitbit for my 66th birthday a month into joining a iron pumping gym
    It’s great how it’s opening my eyes to all aspects of get fit and lean.
    Certainly a must for all who want to control their body and life

    Live long and prosper

  • Is there anyway to add sugars?
    I’m diabetic and I would love one spot to record my food intake and see how many grams of sugars are in the foods (as well as carbs and protein) maybe Fitbit could include a tab to enter blood sugar readings… Just sayin… I WOULD USE IT!

  • I am a Type 1 diabetic can this help me. I count carbs but it just shows percentages note the actual carbs

  • I can’t eat lots of protein due to my kidney disease and have GERD so a lot of fruit is out. What is the best diet for me. I am 30 lbs. Overweight. I walk 3-5miles 3-5 days a week. I kayak 1 x a week and bike 1 x a week. I have 1 cup of honey bunches of oats,2 tbs. Flaxseed ,1/4 cup blueberries and about 1cup milk for breakfast. Eat 1 cup frozen yogurt at 7:30 at night. These are daily foods, then Healthy lunch and dinner. Can’t loose the 30 lbs. Any suggestions.

  • So help me.. I’m wanting to lose weight and then tone and maintain. I’m 5’1, cw 130, goal weight 120. What % should I keep my macros at? (Fat%, protein% & carb%)?

  • Hi, beening a shift worker, how can one stay on track, because of the different times, during the night your craving are a little more intense. If you know what mean Tim

  • I was really pleased to see the precentage of the the macros in the new update. It would be nice if I can see a total of the each macronutrients that I consume so I can see if I hit my numbers oppose to logging on the website to see breakdown. Overall, i do like the addition of the macronutrients breakdown.

  • Hi, Tom Ferris advocates as do others 30g of protein for breakfast 30 mins after you wake (30/30) how can you guide yourself to this using macros and the Fitbit app?

  • I’ve been walking 13,000 steps average for last 3 weeks. 1100 calories intake for food. But not losing any weight. Its really discouraging. I do wotkout 2x a week core strenthning witj trainer. I m 55 yrs old Asian female. 150 pds, 5’5″ tall. Any advise?

  • Is there a way to change the macros in my Fitbit app I am on the Xyngular diet and need them to be 70% fat 25% protein and 5% carbs

  • I am on a cardiac diet and need to lose weight also. Having a hard time figuring out what I can have. I don’t use salt

  • I’ve recently decided to become a vegetarian. I am probably knowledgeable enough about nutrition to be dangerous, but don’t consider myself an expert 🙂 I am a Type II diabetic. I’m having trouble figuring out how to keep the carbs low and the protein high. I’m happy to do the legwork, but there’s so much information out there. Would you have a recommendation of a website or a book that has accurate information about what I’m trying to do. Thank you for any help you can give me!

  • How can I cut carbs and count calories and still loose weight? I started counting calories and writing everything down about 4 years ago. I lost 50 ponds and have kept it off but I would like to loose 10 more pounds but I can’t seem to loose them. Do you have any suggestions for me?

  • Hi well my name is pat. I just found out. I have high blood pressure. Im looking for some good healthy eating tips can you advice.

  • What would be the best macronutrients ratio to maintain my current weight but drop body fat percentage? (Losing a few lbs of body weight would not be bad but, id like to maintain as much as i can)

  • Great article but I’d love to see more detail on complex vs simple carbs and recommended percentages of each within the overall carb percentage. Especially how it applies to weight loss.

  • Going to Mexican today for lunch and I’m going to have a grilled chicken salad how do I go about putting this in my fit but app

  • Is anyone available to assist with meal planning??!!……how do you balance your meals so your stats show “on target” at the end of the day??

  • I was used to counting points on Weight Watchers and am finding it a little confusing how to identify and track food. For example, I’ve had rye read for breakfast and tuna sandwich for lunch. I don’t see the option to count the bread for each meal. How is everyone doing this ?

  • My doctor wants me to try the cornerstone wellness program to lose weight, but it’s $175 a month?
    I want to if this really works even after I stop the program?

  • Why does the fit bit not give us the sodium count that’s very important. It only deals with fat protein and carbs. It also does not differentiate between starches either. As a diabetic I love these tools because it really helps me gauge my food intake and my exercise. Thanks

  • Thanks that was info I tried to get from a nutrionist with my current health care plan. I will pay attention to the macros. Any know about know ways to speed up metabolism. That is my biggest issue at my age.

  • Thanks I have been looking for information on the percentages and how to work with it. Also I help on speeding up my metabolism. I was following weight watchers. Which I had previously lost 120 pounds on. But now 10 years later it doesn’t seem to help. I have gained 15 pounds single the holidays and can’t get it off.

  • I’m not seeing how to view macros in grams on the app, only percentages. I’d like to know how I can view them as grams.

  • Hello
    I’m new to this and want to loose weight. I’m tracking my food I need to know about macros
    Which food is good

  • Hi i want to build muscle and at the same time need to lose fat around lower abdomen. What would u suggest. Should i continue same micros. Thanks.

  • I really don’t like the way you describe the macro nutrients. You describe fat as a back up energy source and saturated fat such as beef fat as unhealthy. Myself I am living on a ketogenic diet for over two years and my main source of energy is that not carbohydrates. My body is healing and my energy is growing from using fat specifically saturated fat as my energy. Many people believe what they read without checking the facts. Carbohydrates are totally unnecessary for healthy living.

  • I have cholesterol issues high. I also have kidney issues. Hard to mesh foods to not contribute to one or both problems. What %s should I try for macronutrients ?

  • Goodday, can you please tel me how many calories I must consume per day, I am 54y old woman, gym 3x a week and powerwalk 4x per week for 7km.

  • I do not want to know the % of carbs, etc. I want to know how many grams, etc. can you change it so it is better to track. I hate to use more apps if I can use one and I love my Fitbit app.

  • Hi I have two autoimmune disorders coeliacs and Hashimotos I cut out gluten as I had to. Just wondering about exercising with Hashimotos as it can cause weight gain and I’d prefer to stay thin

  • I have my macros set at….Protein 40%, Carbs 35% and Fat 25% with a total calorie intake of 1650 daily. My BMR is 1495.

  • Hi Tracy, Thx for the article. Good insights. Can you help me out? How much must I eat? Most of the Time I don’t reach above the 1100 and 1400 calories. In the morning FitBit starts with my goal to eat 1200 calories. Most of the Time I’ll get that in but in the end of the Day it says I’ve burned 3400 calories. I’ve been eating 1400 calories and it says 1400 calories to eat left.
    I’m always under target!
    Must I eat more or less to lise weight

  • Can you please help me with a food plan I’m diabetic but I’m also now on coumadin for the rest of my life due to metallic heart valve and brain stent. So all the healthy veggies I use to be able to eat are now off limits due to them being high in vitamin K. Struggling here any help would be greatly appreciated. Thank you and have a blessed day

  • WOW! I have SO MANY issues with this article. You make a lot of speculation but you leave nothing for the reader to back up your claims. Also, it’s been proven time and again that the “USDA recommendations” are a JOKE and NOT based on health or performance. You absolutely CAN eliminate a single macro from your diet, and that’s CARBS. CARBS = FAT STORAGE! If you want to be obese like all the other Americans, then follow that food pyramid, it’s a sure fire way to disease, type 2 diabetes, high blood pressure, hypertension, cancer etc. Do your own research.

    • Absolutely true… The USDA food pyramid needs restructuring… They are in cohorts with the agricultural lobbyists and pharmaceutical companies.

    • I agree entirely This article echoes the current flawed food guidelines! the majority would benefit greatly by going Low Carb Good High Fat! Unless as you say ‘you want to be Obese and ill’

    • It doesn’t make sense to eliminate carbs. It makes sense to eat an apple but not processed white bread, for example.

  • I’m on Keto and would like to know how to adjust the macros in Fitbit so it doesn’t tell me I’m over. I’m logging my food in lose it and they’re synced.

  • When is fitbit going to allow us to enter our own goals. I had my macros profressionally calculated but can’t tell on the fitbit app what you have it calculated at. I also want to add in my own corresponding calorie goal.

  • There is a fourth source of calories. ALCOHOL. It’d be nice if there was a column for that. I like to have a few drinks each week, but it’s hard to log accurately.

  • Great article as well. Do we eat those ratios if we want to lose?? I try to eat a balance of carbs, protein and fat. My goal is to lose 5 pounds and achieve lean muscle

  • Great article. I’m going on plant base diet. Do you have any advise ? On the percentage ratio you put on your article.

  • What are your recommendation for precentices fir me- i’m 71 and do powerlifting 3 time’s a week with cardio 1-2 times as well

  • Hi,
    Recently I observed Fitbit app doesn’t count Macros correctly? For example, my protein intake till evening was 24% and when I added 1 scoop of whey that is 24g of protein… App calculated it as only 4% instead of 48% in total.? I’m confused. Please advise.

  • I love your article and give so much information about how we should eat and how we can stay healthy thank you for adding this it’s very inspiring to get me moving and start being healthy.

  • Hi. I am logging my food and the macronutrients were in the range until i added mt olive dill bany dill pickles..20 calories. Now i have 93 % fat in my carbs and protein went way down for a few pickles. Help

  • How do I see the number of carbs I’ve eaten, not the percentage?
    I read that I could change it but haven’t figured it out.

  • Hi! I am curious about the food logging system on Fitbit. Since there is already a deficit on my calorie intake, is it harmful to be under budget most nights? I feel like I cannot eat anymore, but I may still be 400 under budget. Any advice?

  • Ok.. so I am trying to figure out the whole intake and out take graph on here. It doesn’t make sense either I am over or under.9

  • Hey!! My name is Shilpy.I am from India.I am overweight.My age is 39 and height is 5’4″ and my weight is 96.Please suggest me regular diet plan and workout.

  • I need help with figuring out what I need to eat each day I am starting to work out 4 days a week, I do about 8000 steps at work and burn about 2600 calories daily Mon- Fri but trying to loose 60 pounds

  • I’m a diabetic, and I’m having problems finding something different for breakfast, morning snack, lunch, lunch snack , dinner…

    I drink feel good ice coffee have stopped drinking Coke Zero…

    Just need some food ideas.

    Will be great to hear back.

    Regards Jenise

  • I am an American Council on Exercise , Advanced Health and fitness specialist. Studied what the big authorities advocated. Big revelation when I found out about ketogenic diet and intermittent fasting. At the age of 51 I was dumbfounded how we’ve been cheated by the authorities about macros and the human physiological needs for weight management. Please consider getting empowered with knowledge from Dr
    Eric Berg, Dr Darren Schmidt and Thomas De Lauer. See what fits you I’ll guarantee you will see results that you’ve been wanting.

  • I’ve just been diagnosed with fatty liver. What fats should I be eating to reduce my weight which is part of the problem (obesity)? I’m doing the exercise.

  • I am on a paleo Diet which I started the last of June.. we do not count anything for this diet… up until today I have already lost 63 pound… I started walking… this why I purchased the fit bit Blaze…I will be joining a fitness center in the next few weeks…how do I follow the calorie count if I do not keep track of what I eat? I still want to loose 30 more pounds…

  • Can you change this app to actual get total amount of carbs per meal. I am diabetic and limited to 30 carbs a meal and this would help simplify my diet plan

  • Is this an accurate statement? “Our bodies will not burn fats to release energy before they burn carbohydrates. Furthermore, they will not metabolize proteins to release energy before they metabolize fats.” If so, does the second part include our body fat or just the fat we eat?

  • Wish it were possible to automatically chart Calories In v Calories Out on the App on a daily, monthly, quarterly basis. Should also be available on the Dashboard – Calories In is very poorly represented

  • Im just cagoing to get my self out of this rut. i was doing some out side labor last and hot real down because the shape i am in. its hard to het motivated but im going to do it.

    It is hard for me since i work as an independent adjuster and always on the goal.

    I have made better choice over the last week and already feel better. i am walking bit about to start a little jogging. im yried of walking up steps and being out of breath.

    • No adult should consume more that 1,050 grams of carbs per week (don’t count dietary fiber as carbs). Split that 1,050 how ever way you want it over the week.

  • I am an uncontrollable diabetic. I am trying to count carbs, proteins and fat using grams instead of percentages. How do I do that with the fitbit app. I can only track by percentages.

  • Hi there, what would a typical macro split look like for a person who weight trains and does a bit of cardio and yoga in between ? 30 carbs, 20 fats, 50 protein ? TIA

  • I too have tummy issues and what I’ve found to help tremendously is drinking kombucha. I drink about 1/2 a cup in the am and again before bed. Hope this helps:)

  • It’s sad to see an educated nutritionist still pushing guidelines the FDA themselves admitted caused a diabetes, cancer, and heart disease epidemic in America. Her recommendations, the old FDA recommendations, or build upon way too many carbohydrates!

  • Hi, could you please mention your comments about low carb diet. Since it’s low carb you have to increase fat and a little bit of protein in your diet. According to major governments suggestions, apart from recently revised England’s one, this is not advised to you health!

  • I was recently diagnosed with acid reflux & IBSD. A tablespoon of apple cider vinegar in wAterhas helped alot for reflux & inflammation. IBSD meds didn’t help much so gluten free seems to work really well for the pain and inflammation of the stomach. I’ve also tried CBD oil & that was an instant pain relief for the pain in my stomach, arthritis in my back & other joint pain along with migraines.Those are my alternative to prescription meds & ive felt much better over the last 4-5 months! Always looking for other suggestions if anyone else has any to share!

  • Tracy, I am new to fitbit and excited for the increased health awareness. Thanks for your blogs and education! This sentence from the above blog caught my attention: “Micronutrients include vitamins and minerals, and although they’re essential for good health, they don’t provide any calories and only trace amounts are needed.” Where has our dietician community learned that micronutrients are only needed in trace amounts? Can you help explain or point me to a valid source? Are trace amounts all that is needed to survive or are we thinking to thrive as well only takes trace amounts? Joe Cross, Phil Staples, and many more have seen diseases cured from micro intake only. I don’t understand the chasm. As an expert, what are your thoughts?

  • I wish Fitbit would explain why sometimes it goes in the “red” when I’m under my calories. It would be nice it it explained when I was in the green, blue, or red

  • I’m going through the menopause and I’m the heaviest I’ve ever been. I’m trying to exercise and eat healthy but my efforts are fruitless the issue is I just can seem to maintain any consistentency. I’m really good for about two weeks and sometimes have lost 7lbs in that time and then I loose the will to continue and put it all back on. Any recommendationswould be so appreciated.

  • Is it possible, maybe for some future software update, for this to also show you how many net carbs you have eaten? Or have the option to show net carbs per day? For Keto diet.

  • Interesting article. I have some experience with macros. I’m currently working on cutting body fat and following much different macro % than recommended by the USDA. My coach has me at 30c/40p/30f which is a common baseline for cutting fat while maintaining muscle. I’ve been able to drop my body fat percentage from 26% down to 22.9% in 4 weeks with counting macros (in a calorie deficit), weight training and lots of HIIT. I’m also 80-90% Primal diet so I’m also eating healthy, not just counting macros.

  • I started logging macros using a spreadsheet and taking the nutritional information from the packaging. I weighed everything I ate and kept a food log with absolutely no cheating. I aimed at 2000 calories a day at 35% of calories from protein, 35% from carbs and 30% from fat. My weight isn’t important to me; I’m focusing on %age of body fat and have dropped from about 25% to about 21% in 3 months. It would be great to track my nutrition on the Fitbit and I’m hoping to be able to (just got it as a Christmas present). I’ve found all the apps and websites I’ve tried limited in the foods they cover though, all of them needing a facility for you to input your own macros for foods they don’t list. Hopefully this one will be different.

  • I have Addison Disease and I’m steroid dependent. I’m thinking of going vegetarian. Should I up my daily caloric intake for the first 30 days of the switch?

  • Wanting to know how to get my macros to suit ketosis. New to this diet have already cut carbs down tremendously that what I was having and have seen great success but still wanting to lose more weight.

  • Would like to lose some belly fat. Don’t know how to go about it since I’m a slender built older guy in his mind 60s.

  • Hello! I’m new to the FITBIT. Is there another app to track my food intake? I’m doing a low carb diet. I’m down about 20 pounds since September. Thank you!

  • I am not sure how you are supposed to know how many Macros you need a’s a little confusing. Help pleaseee?!..

  • Saturated fats aren’t in healthy. They’re only so if you combine them with refined carbohydrates. There is a rebuttal from onnit about the bs American heart association article on coconut oil being bad.

  • I am six weeks outbof bariactric sleeve surgery. Having the program not only track the micro nutrition but also the actual grams (protein especially) would be great!! I’m supposed to be getting 60 grams of protein per day. This tracking would be an amazing tool in that regulars.

  • Hi there I am trying to put on weight and I have a very physical type of job in which I am burning lots of calories. My concern is that I am not replacing them !!! So logging my food daily is helping me to monitor the input and output. Just wondering what advice you could give to me as to which particular foods I should be eating in order to make some significant weight gain please ?

  • I put my calorie intake to 1200 a day and I’ve burned over 2000 so why is it saying I am over if I have burned so many calories

  • I wish the Fitbit app tracked sugar as well. I have to reduce my A1C and would like to be able to show my doctor what my intake of sugar is.

  • So I just started entering food I the Fitbit app. I’m constantly under budget. Anyone know how to get into the “zone”?

  • Hi I got my fit bit on Wed and started using toda. Shall I daily write food intake. I m 70 + old & since over weight or 75 kg, wanted to control food habits.
    Any suggestions please

  • Why doesn’t fitfib have an area of sodium in the nutrition. I like the fitfib but am disappointed that it does not track sodium levels. I track my food intake in my fitness pal because I can track my sodium for the day. I have heart issues and have to watch the salt intake.

  • Hi! What can I do to curb hunger in the evening. I can do very well in my eating habits during the day but then eat sugar and lots of carbs in the evening and I don’t know what to do?

    • I reccomend a “CLA” supplement. It helps battle those hunger pains and cravings. I get the chewables at GNC but you can get powder form, pill form, syrup, and chewables.

  • Hello is very nice to meet you. I know a lot of people tell me I am already too skinny but I am 115.8 pounds & I am 5‘2“. I seem do carry a lot of fat in my midsection. I also have it 12 inch grab on my back. Area. You add all of this together and it equals, Muffin-Top! I have been counting macros in working out and doing cardio at least 3 to 4 days a week. Last week my macros for 129 protein 129 carbs and 29 fat. A website gave me those numbers. But after the week was over I had gained 1.6 pounds.
    Can you please help me on my calories & split?
    Thank you so much for your time

  • I’m finding that the nutritional info in the food log is not correct. For example, some of the fresh raw fruits and veggies have high amounts of fat and sodium. Where does this info come from?

  • Is here a way to set the fir bit blaze app food tracker so that it shows grams of macros instead of, or along with percentages? This article suggests that there is a way to do so, but I can’t find any settings or specific how-to.

  • Hi Tracey,

    I am running in the Brighton marathon this April along with fellow “normal” runners.

    The weeks leading up to this I am thinking about how to manage my blood sugars and carbs.

    What will be the best strategy for me in terms of best food to prepare?

    Thanks… ps loving my fitbit blaze xx

  • Nice blog got some information which i was not having till now.
    I am having a question, What amount of calories a middle aged men should consume to maintain his weight to a constant level?

  • Has anyone noticed that the daily percentages of macronutrients do not match the actual percentage each macronutrient represents in grams? Try making the division manually and see. I guess this must be because the percentage must be in terms of calories, not grams. Is anyone able to confirm this?

  • I am a 55 yo Diabetic need too limit myself to 15 grams of carbs. how many calories would you suggest for losing weight . what ever advice you can give me id appreciate

  • There is no such thing as an essential carb. So low carb high fat works. Researchers Steve Finney and Jeff Volek have proved it. Their book “The art and science of Low-Carb living” show you how it works.

  • Help!! I’m not sure what’s going on. Trying hard to rid belly fat. Have been doing the 21 day fit exercise and putting in All foods drinks and snacks. Nothing is coming off. What else is there will share all input

  • I am a newbie to everything fitness, I just bought a fitbit and want to change lifestyle, this is the first time I hear about macros, can someone explain it to me in very simple terms and help me. thank you.

  • Hi
    I started my diet last week I cut back on carbs. So today my intake was 20% carbs 50% fats and 30% protein… plus I did 1 hr at the gym… my question is should I lose like 2 pounds a week by doing so

  • How can you still be pushing the old incorrect way of eat everyone please checkout the ketogenic diet IT WORKS weight falls off

  • Your macronutrient amounts are based on outdated and junk science. We need higher amounts of healthy fats, moderate amounts of protein, and low amounts of carbohydrates.

  • Hello I am a 73 year women, what can I do to lose weight but keep my bones and muscles and brain healthy. I eat porridge oats with 3 walnuts and 1/2 a banana, a sandwich and 1/2 tin of tomatoe soup (Not every day) and my dinner of a evening. (I do have piece of fruit everyday and most days a yogurt. I rarely eat chocolate, cakes or biscuits. I do like savoury biscuits and cheese. I drink very little achohol (about once a month either 3 glasses of vodka and slimline tonic or wine. My weight is 78 kilos at the moment, but I suffer from arithetis I do try to walk 5000 steps per day whether in doors or shopping. I would be grateful for your help.

  • Great reading. Really helps you understand the breakdown and very easy to understand. Hanks for the tips. Wish me luck.

  • Fit bit Nutrition facts on brewed coffee say there is a lot of protein in coffee, more than meat. Seems incorrect, what else is incorrect?

  • I started keto diet a week and 1/2 ago. I am trying to only eat between 20-24 grams of carbs a day to reach ketosis. The fit bit app gives %. Does it count carbs as “net carbs” or only whole carbs? & what % should my carbs translate to that range? 20%?

  • These percentages, although flexible, are already way out of wack for me. I’ve only eaten breakfast and a morning snack (scrambled eggs, a banana, and a kiwi) and my fat percentage is already way up. How can I change that?
    I’ve been trying to lose weight by eating better and exercising, but I’ve only been maintaining. So frustrating!

  • Hi, I’m 5ft 5″ and weigh 12st 9lbs and am 52 years old…I desperately need to lose a stone in two months for a wedding. I have been trying for two months now, and don’t seem to be losing anything!
    I go to the gym 3-4 times a week doing pump 2x and cardio 2x for an hour at a time my calorie intake is 1000-1300 a day.
    Any advice please?

  • I just want to let everyone with stomach acid problems there is hope I have now lost sixty five pounds in nine months using this very feature
    Counting macros for me is the best thing ever
    I am fifty nine years old and I had been on tecta medication for at least four years and I am so glad I did this
    I will soon be starting on the maintaining part of counting the macros and I am fully prepared to do that ❤️

  • Hi, I have Stage IV Non Small Cell Adenocarcinoma Lung Cancer. Unfortunately, it has already metastasized to my bones and brain. I have had Whole Brain radiation and lumbar/pelvic radiation. I am continuing to experience the latent effect of radiation for two more months before it subsides. I am on a high dose of steroids too. We took off two milligrams this week and hope to be able to reduce it again next week. I need help with maintaining enough protein in my diet. Can you help with that?

    • I’m a 48yo active woman who’s, over the past 5 years, had to go through three epidurals to relieve a reoccurring bulge between degenerating discs. Two of those epidurals were early this year. One in Feb and the other in Mar. I’m 5’8” and 173lbs. I’d like to consider myself active, but it seems my back has slowed me down significantly. I’m beginning to feel the relief again, so now I’m attempting a Keto diet to help remove some of the weight in an attempt to help my back, and hips.

      My husband is also on the diet and has lost 16-18lbs over the past 4 weeks. Me? Not so much. Like 3-4lbs. It’s discouraging. I know we’re different, but I’m doing just as much if not more than he is. My problem is trying to figure out my macronutrients for this diet. I’ve tried all the calculations and still can’t get it right. Any suggestions?

  • I have been on a strict diet for about a month and lost about 20 lbs , I have not changed anything in my diet and I cannot drop anymore weight. I weighed 250 and I am down to 225 . I have also been doing HIT training and I am 56 years old and in good shape. Thanks

  • I just got diagnosed as a diabetic, and am trying to figure things out on how to eat right and manage this new lifestyle

  • Hi, I log my food every day and I am trying to loose wait. In the scale that shows my calories in vs my calories out Iam always showing under. How do I get into the “zone” or is the zone for maintenance? My macros are always within the rations, the lower end of carbs, mid to high for protein and low to mid for fat.
    Please advise.
    Thank you!

  • It’s super frustrating that I can’t create a macro goal to keep me on track. It’s also super frustrating that I cannot track fiber separate from carbs or Omega 3 separate from fats. Or track salt either!

    Take a hint from My Fitness Pal and add some features!!

  • When calculating the macronutrients, FitBit calculate percentage based on total carbs or on net carbs after fiber?

  • Great article, I have been using the macro guidance for a month and have jump started my weight loss plateau. Again another tool proving you can workout yourself to weight loss and eating better improves health which is my ultimate goal. I’d like to lose another 30 lbs. I’ve dropped and kept 16 off so far. This I feel will be the key and teaches me more about food choices. Plus if the scale changes seem off I can look at macros to see what may have changed.

  • Hi I’m trying to lose body fat currently 18% and weigh 87kg. But build muscle what am I best eating.

  • 6 large eggs, 650 grams olives – 1000 calories – 75% fat, 15% protein, minimal carbs. My perfect fat fast keto diet 🙂

  • I have severe nerve pain issues down the back of my legs,I drive a lot with work, this seams to make it much worse, I’m also trying to loose weight to take pressure off of lower back hence I had back surgery last year, struggling to make permanent progress Help

  • Hi
    So I am a diabetic woman 57 years old I weigh 160 pounds. I am trying to use this to help me lose 10 pounds and monitor my sugar levels. I wish we could put in our carbs but not in this I guess. I am allowed 30 carbs at breakfast 30 carbs for lunch and 60 for supper. I tend to switch dinner and lunch. What would be the % for each meal? I am not sure how to figure that out.
    Thanks so much for your help

  • I keep my carbs fat and protein inside the healthy range an my calories in at about 60 percent of my calories out and still don’t loose weight.I always complete my daily activity goals

  • I have been following a strict healthy eating plan for the last few days, drinking at least 4 pint of water, why am I experiencing headaches.?

  • Hi I love my fitbit, but I follow the myfitnesspal app because it allows me to change the macronutrient
    I follow the Real Skinny on fat with Naomi Whittle. It all about the science behind her work and why good fats are better for you with low carbs, protein intermittent fasting. love it

  • I am trying to work out and lose weight but build muscle tone . I currently work out 3 days full body weight training and 20 min cardio . The other days I do cardio of some type. After my weight workout days I drink a protein shake and have melon for breakfast . What should I eat for snacks and remaking day for best results ?

  • Before starting to count my macros I was eating healthy and wanted to lose some pounds. Even healthy food has calories and overeating on certain healthy foods (nut butter) can really increase the total calorie intake and prevent you from reaching your goals.

  • % of macros is not helpful for athletes on a strict diet; amount of grams is way more beneficial. The website offers both, is there a way to show % into grams on the app?

  • hi i am a type2 diabetic and want too loose weight i am 5’7′ 200
    i limit my carbs how many calories should i limit myself daily

  • Hello All! I am just getting used to my Fitbit and I want to take advantage of all that it offers. I am open to hearing how I could use all of the tools but at this moment I’m wondering why my remaining calories # keeps changing. I’m entering foods and according to research I need to eat about 1300 calories to lose weight but I don’t really understand the In zone, under, over, cals out. Can someone please explain it to me. Should I be eating until it says that I’m In Zone? Help!. Please and thanks!

  • Hi, My weight is around 79 KG and height is around 5’ 4.5”. I want reduce my weight around 15 KG. Daily trying to around 10000 steps or 3-4 KM walk. Kindly suggest daily diet.

  • New to fit bit and trying to be a healthier me just got a zip synced to my android not sure how to input calories or input the foods I ate plz help I also want to link my fit bit to my go365 app don’t know how any help would be appreciated

  • Bonsoir diabètique de type 2 pourriez-vous me dire le nombre de glucides que je ne dois pas dépasser pour équilibrer mon diabète svp .

  • How do I know the Macros for my age, height and weight? Also am I able to adjust on my Fitbit app specific amounts to avoid going over my allotted percentage? How

  • Thank you for explaining the food groups so simply. Due to health issues my diet needs to be overhauled & I have found this to be very useful

  • Will my exercise change my bar graph. It said I was over then I walked and logged no meals then I was under. I am 197 needing to lose 20# and my body doesn’t like carbs. What should I aim for with macros.

  • Can you advise on how many carbs, protein and fats should I take in order to loose belly fat and build muscle at the same time… I workout 4 to 5 days a week . Cardio and lifting weights… I’m 6’2” 198 lbs… and I should be at 190 lbs… and only fat is in my mid section…

  • The article stated you can see your daily percentage as well as in grams? How do we set it to see it in grams?

  • Im 220 lbs, 5”10 and 19… I would like to drop to 180 in the next two months… what should my macro intake look like?

  • Hi I am hypothyroidism and it has been a struggle to loose weight. I was 220 and now down 212 from 3/19. I go to the gym twice a week and walk on other days. This week I weighed myself and have not gained or loose not sure if I need to change anything or just continue to do what I am doing.

  • Im so confsed with everything i read on fb im pre diabetic 50 lbs over weight 5’1″ so i really have been trying to lose wgt on my own with so loss

  • Hi I have a inflamed colon and can only eat certain foods if I eat the ones I can’t iam in pain. It’s hard when u r trying to train ametura body building

  • I’d like very much to join this group, both, with my own questions, comments etc. and get knowledge of how I can do better.


  • Hello Tracy,

    Can you please explain me, how can I count the calories in order to lost waist?
    I am confuse, becouse it put that I have to 1,095 cal ingested, 1165 born and that I have 875 cal on this day.
    It means that only I have to ingest only 320 cal during the day??
    I want to lost 10 kgs in 2 months. How can I do it?

  • Please can you include fibre in the nutrients as well as protein, carbs etc. High fibre diets are better for nurturing your gut bacteria so would be beneficial to monitor getting as close to 25g of fibre as possible.

  • After reading the article about macros I wanted to through my two cents in.

    Some people need to ear differently than others. Many factors can contribute to this.
    Gender, age, current weight, weight goals. Health issues. It is certainly not a one size fits all.

    For example, I have several autoimmune disorders. I am attempting to eat Keto/ AIP. (Autoimmune Paleo)

    Ketogenic diets teach that fuelinh your body on good fats is actually really healthy. But again not good for everyone …. no diet is. But check out Keto diets by simply googling.

    Suggestion: within the fitbit app under food – when giving “insights,” offer different diets as possibilities. Such as keto or AIP etc. Other friends of mine highly recommend Weight watchers. It’s not for me, but they swear by it. So there’s another one.

    At any rate, eating whole, organic foods is best for everyone. Fresh meats in moderation, fresh veggies and fruits etc. If it’s in nature – it must be good!

  • I’m just gonna say… Percentages are awesome. Using this macro system is awesome. But can the company please consider adding grams for those trying to get a more clear perception of what they’re eating? This is something all body builders and macro counters would appreciate so we don’t have to use things like Fitness Pal. Other than that this have saved me a lot of hassle and I thank you FitBit!

  • Hello All, I am new to using the tracker app, great first week. My gals out are lower than gals burnt. My goal is to achieve weight loss. Do I need to be “in the zone” for this to happen? If so how is this achieved?
    Thanks in advance.

  • Does everything go by your wt,age,activity of that person .how much of each fat,carb,protein, you eat.?

  • This is fantastic. I have just been diagnosed with serve anaemia and this helps me to understand the differences with carbs, fat & protein.
    There was a lot that I didn’t quite understand, but this makes it so much easier.

  • This article quotes “At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams.” BUT NO SUPPORT OR DOCUMENTATION IS AVAILABLE ANSWERING MANY REPEATED REQUESTS ON HOW TO ACTUALLY BE ABLE TO VIEW IN GRAMS. Please help! This would be so helpful to soooo many people!

    • This article states: “At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams.” But I don’t see the rams totals anywhere. Please can you tell me where it is? Or add it back in if it’s changed since the article was written. This information would be super helpful. Thank you!

  • I’m very new to this whole calorie count and dieting thing. I’ve always been a everything in moderation kind of girl. But I hurt myself really bad this last winter and wasnt able to really move very well for about 8 weeks. I’m finally able to start walking again. But even that still hurts so I walk one day rest the next and so on.. but I really find I need help trying to figure out the right foods to eat. I’m picky cause I dont like alot of veggies that are the best for me.. just cant choke them down let alone smell them cook.. I’ve cut out bread, pasta and potatoes.. my main 3 goto for any meal. But could really use a few ideas for other things I can eat that will help me keep my energy up. And not crash before my kids every night.

  • great article thanks for the nutrician info. I am just starting out and know pretty much nothing and this helped me understand about what i can and maybe should be eating better than i did before. I am currently logging food into the fitbit app and trying to increase my steps for weightloss. averaging about 12000 per day i think but i have only been doing it 4 days or so so far. have a great day

  • I’ve been eating cereal with semi skimmed milk and a banana for breakfast, a couple of ham salad sandwiches for lunch or a salad with apiece of fruit and a big dinner that sometimes includes chips , i have a snack of toast and jam at night i, i drink plenty of water through out the day and sometimes have an energy bar after my exercise, i run 3miles every other day and walk at least 5 miles every day. Im 5.8 and 13stone 12. So a bit overweight if i keep this up will i lose weight or do i need to cut out a few things or add anything???

  • The high carb diet is outdated. More healthy fats, moderate protein and low carb will burn the fat, regulate the appetite hormones and clean up your bloodwork!

  • I’m a new fit bit user, I have been on the keto diet for 30 days and I was wondering if my app can track keto like my keto app. I don’t want to put my meals in twice

  • How does fitbit tally up calories. I just dont believe i am eating that many calories per day . Or am i just misunderstanding what it is saying.????

  • I thought I asked this before but, don’t see my query & haven’t received an answer. So here I go again!
    Why are “uncategorized calories”?
    Why do they show up?
    What purpose do they serve?
    Today they went from 24 to 34!
    How do I rid myself of these demon calories!?!?!!!!!

  • PLEASE ANDWER THIS QUERY! It’s really bothering me to not understand these uncategorized calories & what macronutrients are they made up of?

  • I want to lose about 15 to 20 pounds but seems that I can’t do that. Need some suggestions.

  • Can you advice me on degenerative bone desease…I’m having much pain…and went to the emergency room..they gave me tramadol a pain drug…i don’t like this because i had a very severe reaction to it…is there anything natural that you recommend…i would like to get back to my job as soon as possible…i hope that you can help me..

  • Can you advise me how to eat fat, protein, carbs? I been trying to load 10 onus’s for a while. I think the way a eat it’s not right. I currently workout with Beachbody everyday. With the meals I am not good to prep food. I currently weight 150 pounds.

  • My wife and I have adopted the eat fewer calories than you burn approach. With the aid of the Fitbit, logging food and importantly using the Fitbit scales we have both lost around 20lb each over the past 3 months. No real change in diet but have cut portion size, eliminated take away food and restricted alcohol to weekends.
    We occasionally break the above but always log the calories – it brings home how many hidden calories are in our foods. The only other extra is a daily walk to ensure we break the 10,000 step target. This is a lifestyle change which has not been too hard to adopt.

  • I’ve been using the Fitbit and monitoring my food intake and I’ve gained weight. Why is that!??

  • Im on a lo-carb..healthy protein..lots of green & yellow/ red veggies & a Slimfast HiProtein shake in am..w/blueberries..sreawberries..1 sm banana..honeydew..cantaloupe.& about 6 walnut halves added. I want 2 know..where 2 add healthy grains 2 my diet. Oh..I do hi-intensity H20 Aerobics..swim laps..have a personal trainer 2 reduce my stomach. Also LOTS..if H20!

  • I have noticed that my carbs don’t match the product that I buy. Do you guys count carbs differently then the percentage on the products? The percentages that you see on the label, is that for product or for the percent of a daily diet? Also when I plug in like 1/2 cup of soy milk, the carbs stay the same as if it is was a whole cup. So a cup contains 6 grams of carbs so a 1/2 cup should have 3 carbs but that is not what shows up in the carb calculation at the top of the screen when you are inputting in your food. So when you cut a portion in half it should show on the carbs/fat/protein area. Am I doing something wrong?

  • Is it possible to change from % to grams on the Fitbit app? I want to track my grams instead of percentage.

  • I have RA and cannot exercise like other people but I do walk my steps. Stay under zone with calories left in my budget. Still no noticeable weight loss. I don’t eat bread, pasta or high dairy. Any suggestions? Have some meds which make it hard.

  • I wish that it would list the number of calories and the number of carbs and then do the percentages .I have always done well on low carbs but I have a hard time with the percentages

  • Traci, I’m a 73 year old black female. I was into physical fitness when I was working but after being diagnosed 4 yrs ago and receiving chemo I’ve lost the zeal and can’t seem to get back on track with diet and exercise. I start out fine but the zeal doesn’t last long. I do want a long term workable program that I can stick with. I’m truly glad to be alive and want to live the rest of my life to the fullest. I would appreciate any suggestion, ideas, etc.

  • Hi. I’m looking to loss at least 8kg. I have had 1/2 my thyroid out and get it tested yearly. My last test came back I’m iron levels are a little high. After doing research it could be my thyroid. I cant seen to loss any weight and was hoping you could help with the % of what I need

  • I’m trying to lose weight. I’m not sure as what to eat. Can you please give me suggestions for my meals. I can eat the same thing every day of the week. There is not much I can’t eat. Oh and I’ve heard of eating six times a day. Please help me with this. Thank you so very much.

  • Guys I am new here..well I just wanted to know ..if I can lose weight without joining gym?

  • I recently started working out and going to the gym. After visiting with my doctor it was suggestion a 1500 calories daily. I .having a hard time finding meals or ana la to add up to 1500.

  • I have lost 18 pounds (9kgs) by going to HIIT/Bootcamp styles classes every morning then either walking/runningbevery sfternoon – I try maintain my steps around 17,000. I lost the weight in 10 weeks. Most I have ever done. My blood pressure was very high before my weight loss and I refused to go on BP tablets asking my doctor whether loosing weight would help. I also keep my calories on an average of 1,100 every day. It’s my age that has made me realise I cannot eat more otherwise I will put on weight. I also watch my macros to try keep my diet healthy. I still have a glass of wine most evenings. This Fitbit app has been so helpful and the step counting addictive!

  • Desperate to lose weight. I am pear shaped but have gained a lot of “belly fat” as well as having large legs and hips. What would be the best type of diet for me. Need to lose 4 stone ☹️

  • I just had 3 eggs scrambled for breakfast & 1 slice of toast. I was surprised to learn 75% fat! 20% carbs & only 5% protein.
    I’m trying to build muscle but am concerned I’m adding too much fat in my diet?

  • Hi I had a heart attack back in January,I’m not as mobile as I used to be, I’ve just began cardio rehab at the hospital could you advise how many calories I could have to start losing weight x

  • Hi, I wonder if someone could help me with a quick question.

    I am worried my sugar levels are too high, from my fat is there a way of knowing how many grams of sugar I am having from logging my food on Fitbit rather than using soneghjnv like my fitness pal?

  • So, I’ve just had a disc repaired this morning in lower back. I had same surgery last year but I was heavier, so I really worked hard to get my weight down by 20 pounds and my core in pretty good shape. My question is the only exercise I am allowed to get for the first 4 weeks is walking, which usually is a good fat burn for me, BUT what should I keep calorie count at ? And… more proteins, less carbs and fat or vice versa??

  • Tracy, can you explain eating in the zone? I have noticed everyonce in awhile the barometer tells me i am in the zone.

  • I have had acid reflux since I was just a baby and I’m 38 now I have noticed that if I don’t eat spicy foods then my reflux does not act up but I also have stomach issues and I have also noticed that is is caused by my stress I use to weigh 225 lbs but now I’m down to 174 lbs

  • Hello please can somebody share some tips to deal with anxiety I mean when you want to eat eat and only eat .

  • My daughter age 26 weighs 193 4’11” and the dietician told me to keep her at 1,200 calories and don’t look at carbs. This didn’t work! I still have her on 1,200 calories and have increased the protein. Still not working!
    I took her to endocrinologist and her thyroid is fine. We even stopped carbs for 3 weeks and only lost 2 pounds. She has s Fitbit and she is burning more calories than she is in taking!
    Please HELP need ideas!

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  • I have recently cut out as many carbs and sugars as possible. I’m on a keto diet and it is working. Do you know the percentage of protein that I should watch out for?

  • I found that I was not eating enough. My body weight was 202 at it’s highest and now I’m down to 180 since I have had my Fitbit for 3 months now. I also have started exercising and taking care of my nutritional needs. It’s amazing how far I push myself with the Fitbit. Everyday I try and out do the previous day. Sometimes I stuffed sometimes I don’t. But good nutrition for your body is a good thing and helps to lose the weight. Before I was only eating a small breakfast like a yogurt a mid afternoon snack like cheese and crackers and a good dinner. I only ate like maybe 1200 calories Max a day. Now I’m up to 2000 calories at least and I have to tell you the pounds started melting away

  • I need a little help on how to do meal planning. On what to eat and not to eat. I’m a diabetic and the doctors have already told me that I need to loose more weight because of my liver. I have already lost 29 pounds. Thanks

  • How do you figure out the percentage of the three macro-nutrients to know the percentage you are eating. Thanks in advance. Joyce

  • Great info! I would love to have more charting and trending available to see what my body needs to reform best. Also when I click on more info by my macronutrients list I would love a gram breakdown. Great for those who are doing Keto.

  • Hi, what is an un categorized calorie in the Macro section of my food log? It’s 5pm and I have 350 of them.

  • Hi I’m post bariatric 13 years and I need to lose 40 pounds are we gain help me with macros the doctor wants me to try low carb or keto and I’m not into Keto could you assist me how to do macros? 🙂 Cindy

    • Hello Cindy, I’m 7 years post bariatric and switched to keto last year. I lost 40 lbs. in 9 weeks and am healthier now than any time in my adult life. Can I ask why you aren’t “into” keto? I use a ketone supplement to aid in getting into ketosis so I skip the whole keto “flu” when switching. If you are worried about missing out on certain foods you shouldn’t be. Check out web site for satisfying substitutions for all your carb heavy recipes.

  • Great article but your equation is lacking Carbs – Fiber = Net Carbs. Please add this to the FitBit app.

  • Hi, so can someone explain please as I am confused… why does my app say I am ‘over’ when so far today I have consumed 1150 calories out of an allowance of 1500? All macros are at good percentages. I have just started using the app for food in the last couple of days so mist be missing something

  • How can I track the grams of my macros in the fitbit app? Prefer to see if I reach my protein etc. Goals in grams.

  • Hello, nice and interrestung article. I’m 41, male and I’m on a diet right now. I mainly eat rice and chiken, fish, beans, rice milk and have 2 proteic shakes/day + aminos and minerals. I’ m on a 6 days programs in gym with 3 weight lifting and 3 cardio. An I cannot grow from 74 kg. I’m 1,72 in height. As I read more about nutrition bodybuilder trainers say I shoud increase cals / day up to about 4000. What do you say?

  • Consider watching Netflix Documentary “The Magic Pill” to consider that the USDA’s recommendations might be the exact opposite of what we should be eating and how much. Just sayin’

  • Disagree with you full fat dairy and butter are unhealthy. Much better and more satisfying than chalk water known as skim milk. Simply amazing most of our parents, grandparents and great grandparents consumed and were extremely healthy. Processed foods and lack of movement are the worse culprits!

  • I am trying to keep track of my fats carbs protein. I am trying to do the keto diet.
    But I have no idea how to do it.

  • The fitbit is extremely inaccurate when counting carbohydrates. This is troublesome for those of us following the keto diet. It will read extremely high carbs on foods that have zero carbs. This feature most definitely needs to be corrected.

  • How do I set and log my micronutrients? I can’t find where to do this. I’ve set my weight now and the target weight. Do I just log my calories? Confused

  • Great article, are these percentage’s for the carbs proteins & fat hold true if you are a diabetic?

  • I lost 9 pounds quick but am stuck so I think I need to switch up diet because I’m very active now

  • How do you record food eaten and macros via the app on your phone? I can’t always get to a computer

  • Question.. if counting calories and are over 15 stone. Resting heart rate is normally 39/40. Gym at least 4 times a week with a hill walk or around 15 mile walk at weekend do you think 1,600 calories a day. Thank you

  • Please read Ivor Cummins and Jeffery Gerber-A 2018 book-EAT RICH, LIVE LONG. Nearly 400 pages explaining the science behind a LCHF diet. It explains why high carbs might drive you to Insulin resistance and adverse health conditions it leads to. Many great recipes in color. Cholesterol is put in its rightful place. Good health.

  • Was wondering if there’s a way to keep track of sodium on the fitbit app throughout the day. My husband has to for his heart issue. I see where you can log it under the food but not sure if you can tell how much sodium he has had throughout the day.

  • My daughter in law has an under active thyroid and I’ve just bought her a Fitbit any top tips for her diet she would like to lose weight but difficult with the thyroid any top tips?
    It’s getting her down
    Thankyou Debbie x

  • I’ve been trying to figure out my macros online…. but each calculator tells you something different.
    Can someone help me calculate my macros? My weight is 64, height 157cm and 23 years

    Thanks !!

  • I am vegiterian and want to reduce body weight from 80kg up to 75kg till December 2018.
    I took a single diet in a day especially dinner with4 to 5 wheat chapati 25gm each with one bowl pulse dal150gm .along with any seasonal vegetables sabjee at least 150gm.and 60 to70 Gmail whole basmati boiled rice. time I use 3 to 4 cups black tea with sugar nd seasonal fruits roasted ground nut and little fried sprouts. Now suggest me to diet plan for reducing body weight.

  • If u eat 500 calories less than what u burn each day that’s only losing one pound a week is that true? I’m on a 1500 calorie a day plan I exercise a lot walk 3 miles a day … I’ve plateaued so asking can’t get to Goal weight of 175 first goal step in pounds I’m 5.9 and 58.

  • This is totally confusing and I’m not understanding this even when I read your info! Eat very little meat except grilled chicken once in a great while..Feeling frustrated!!l

  • i read it all and it makes sense. but I do count my calories and log on fitbit. I am usually under target or in zone after the day is over but with macros I have fat the highest and then carbs and protain. Its mainly because I love cheese. because I have high fat % will I still be able to loose weight if overall I am under or in zone with calories? I have it set to 500 calories deficit

  • I find it hard to have less than 45% fat and these are good fats – avocado – seeds – fruit & veg smoothies how do you suggest cutting it ?

  • Since Friday 13th July, I can no longer record my food intake. I tried restarting Fitbit Charge 2 but with no success. What should I try now?

  • Sorry but this article has a few fundamental errors. The bodies requirement for carbohydrates is zero. It’s misleading to call this an essential macro. Then there is the listing, in the article, of saturated fat as ‘harmfull’ this is also incorrect.

    I can supply peer reviewed literature to back these assertions if required.

    However I would suggest, as the author is presented as an expert that they go back to the literature and gain the facts before misleading further.

  • Hi Tracy
    I am on weight loss diet so could you please let me know the right % of sugar, sodium and fat I can intake per day in reference to nutrition labels.
    Thanks a lot.

  • Great article, i am alwas underweight my BMI is under 18 i would love to put on some kg any advice?

  • How do I stay “in the zone?” On my fitbit app. Tues, I ate more calories & hv a green line. Today, I already hv a red line on Calories in & calories out. I only hv 564 calories w red line. Yesterday I had 1200 calories w a green “in the zone” line. Why is that??

  • I’m a 67 year old male, I weigh 162#. Each day I walk 2 miles with my dog at a pretty casual pace. I also work out on the elliptical at a pretty good pace (about 6mph) for 35 minutes. I then work with the weights for another 25 minutes. I try to keep my protein count up, but I’m wondering if I should keep my carb count up?

  • How do I figure out how many carbs protein and calories I should be taking in when I’m trying to bulk

  • How many carbs should I eat I weigh 199 and 5’8 wanna get to 160 please help me with the percentage I should be on with fitbit

  • I am currently a borderline diabetes, the chart recommends 75% carbs, yet, I told by the doctor to watch my carbs, no more than 15 carbs a day. Dr. encourages me to eat plenty of fruit and vegetables, yet comments state these are carbs, I confused.

  • This blog states:

    The USDA recommends the following healthy ranges.
    Carbohydrate: 45 to 65 percent
    Protein: 10 to 35 percent
    Fat: 20 to 35 percent

    Are those percentages for per meal or per day?

    Also – do you know if Fitbit or MFP recommends meals to cook or types of meals to eat based on this need or based on the food you already ate that day? If not please let me know if you can recommend a food and exercise app that recommends meals based on macros.

  • Is there a way to sync MyFitnessPal data to Fitbit nutrition. I would like to log my food but I do that on MyFitnessPal and want to continue to use

  • Does the carb calculation include fiber for a net carb percentage? I’m on a ketogenic diet and I think the carb percentage is not accurate.

  • I have just started a juice detox. I had a lemon, green apple, carrot and ginger root juice for breakfast. I have no idea how to figure the calories for that. Also, I am supplementing with b12 and vit. d. I am fasting also. I am 53 with heart problems, COPD, RA and high cholesterol. I am also drinking the “mean green” juices. I am doing this for 7 days at least. Also I am drinking plenty of water. Thoughts?

  • Hello
    You may already know KETOSIS
    Is somewhat a big deal these days… I was wondering how can I track my low carb mid protein high fat diet?… on the Fitbit app or is there an app that is Keto friendly that is compatible…

  • Hi, I’m on seizure meds. And they just put me on Lexapro, 15mg., for depression. I’m not hungry. I try to eat healthy and I walk between 3 and5 miles a day. But I’m not loosing any inches or weight. What am I doing wrong? I’m 66 yrs. old and sometimes I feel if I eat another salad, chicken breast, tuna patty etc. I’ll just give up. Any ideas? I know a lot has to do with my medication but any help would be appreciated.

  • Please give advise on eating to lose weight as I have a hypothyroid and I am taking Levothyroxn. My TSH lowered a little bit from 20.6 to 17.3. My doctor increased the daily dosage of my Levothyroxin prescription. I have gained 55lbs I n the last 6 month. I bought a Fitbit and I am going to walk 10000 steps per day.

    • I have hypothyroidism also. Your medication should help to get your weight down but also would I recommend to start to eat whole food plant based diet. Your doc increased the dose probably to get your TSH within the range.I lost over 20 pounds and feel much better!

  • How do you see the carbs in grams? I can can only find percentages for macros. Being able to see these values in grams would be super helpful.

  • Hi,

    I am 6’1 302lb male on a weight loss journey. I started 3weeks ago and have made from 320lbs to 302. I workout 4times a week and only eat non processed foods, I only drink propels, water and applecider vinegar. My question is that now that I am eating healthy I only consume around 1300 calories a day. Is this healthy for weight loss?

  • Fitbit should facilitate customization in macronutrients. It’ll be super helpful for people trying to track according to their ideal diet.

  • I’ve been trying to lose weight for 8 years now (since I had my son). And every year I’ll lose abt 5 lbs or so and then gain it rite back. Every year I’ve gained a total of 10 lbs or more and I’m now 80 lbs bigger. I’m having trouble understanding the macros for me to lose weight bc different websites suggest different numbers suitable for my appropriate target to lose the weight and keep it off. Please help, do you have any suggestions

  • What about if you are a diabetic, with renal Failure caused by dairy products with allergies such as strawberries cause vertigo, red dye some shellfish causes severe antifalactic shock blueberries and some beans so no soy, and can’t drink water.

  • I am doing a functional medicine program that includes very in depth blood, urine and stool testing. My results showed that my body has attacked my thyroid causing Hashimoto’s disease. Also showed some fat in stool and leaky gut. I have many supplements to help these issues. Now I would like to find a way of eating to support weight loss. Looking for macro percentages suggestions. I would like to lose 30-40 lbs.
    Thank you, Laureen

  • I think that caution should be taken with regard to the advice regarding the proportion of the macros that should be consumed. Current advice by government and health agencies are as stated, carb heavy. However, we can see the nation (the global nation) its more unhealthy now than ever before. There is no evidence that eating Carbs in the way we do is the right thing to do, contrary to what we believe. Have been eating as advised for longer than memory serves. 2 years ago, I changed to a higher fat way of eating – 70% calories from fat if possible, the rest from protein with about 30g Carbs per day. My weight reduced from 106kg to 82kg,and my bloods are now the best they have ever been. I’ve never felt so good in fact. I’m posting this because to get ‘fit’, this advice is what we generally hear, a carb-based diet, but that doesn’t make it correct. Look into other nutrition options and decide for yourself. The way I eat can reverse type-2 diabetes (proven thousands of times over) – that has to be a good thing.!

  • Yesterday the only thing I ate with
    Carbs was broccoli 6gram and my Fitbit read 46 or 48 carbs. Why???


  • I’m trying to lose weight since Aug 12 I’ve been walking 6 miles at least a day 10000 steps of that hills my Fitbit is showing more fat burn than cardio or peak my Max heartstrings so far has been 182 .burning 2800 calories a day but still not showing any weight loss on the scales can you advise me what I’m doing wrong or do I just need to give it more time.

  • This blog states:

    The USDA recommends the following healthy ranges.
    Carbohydrate: 45 to 65 percent
    Protein: 10 to 35 percent
    Fat: 20 to 35 percent

    Are those percentages for per meal or per day?

    Also – do you know if Fitbit or MFP recommends meals to cook or types of meals to eat based on this need or based on the food you already ate that day? If not please let me know if you can recommend a food and exercise app that recommends meals based on macros.

  • I’m 70 yrs old just got my fit bit I’m on week 3. I want to know about how many calories a day do I need. I walk or excerise avg. a hour 1/2 a day. 10 hour 250 steps. I hope this makes sense. I don’t want more than 1, 500 per day. Ty

  • If I’m burning calories and the chart shows I’m lower on intake of food and higher on the calories going out, wouldn’t i be burning more calories than I’m taking in?

  • Hello my name is maria I need help with my Nutricion I love exercise I really loose 15 pounds I was 216 I 199 today i make juice in mornings before I go to the gym y a banana in between luch some times I eat nuts o en apple o protein for luch I eat most of the time white rice with grill chicken with slices avocado in fresh spachs with sweet potato between dinner I just eat apple o mango in a round 6 or 7 I have dinner if I have time I tray to eat dinner a 6 but when I get home after work some times I feel like I want eat something in I just eat a yogurt . Maria torres

  • Just got my Fitbit for my birthday. Now to start the first day of the rest of my life, time to get healthy!!!

  • I’m just getting started. I don’t understand how I have calories out before I log calories in. Also, how I’ve burned calories before I exercised. Please someone explain this to me .

  • I lift weights daily and looking to build muscle while slowly leaning out. I’ve competed in the past and have fair knowledge. Can you provide sport specific diet guidelines ?

  • Why no listings of micronutrients, such as fibre and vitamins, etc, as this is what myfitnesspal tracks

  • I don’t see how to enter daily calories and there is no instruction. I’m off to get a more user friendly app. I used to use Fitness Pal but they sell your data so I’ve done away with it. I’m back to a hand written diary.

  • Great article and much needed guidance. Not sure about others, but I found it increasingly difficult to maintain my weight and almost impossible to lose after I turened 40.

  • I just started tracking …
    I’m doing a modified fasting for 21 days
    Liquids- water, broth, protein drink with almond milk, homemade vegetable soup (celery, onion, cabbage, frozen mixed vegetables, canned diced tomatoes- chicken broth & vegetable broth from carton)
    Calorie in shows 472,
    Calorie out shows 1008
    155 over … what is that ?

  • Hi people my cholesterol is 7.4 I’m 35 I work away from home Monday to Friday and eat takeaways most night.ive been told by my doctor I’m at high risk of heart attack and strokes.what diet plan would be the best to go on?

  • Hi .. been a rough summer for me. I fell and broke my arm in two places, below the shoulder and I shattered other bones in my right shoulder. And I am right handed. I still need help with lots of things. I have not done much of anything this summer.. started with vitiligo, so I avoid the sun as much as I can. I’m depressed as I have gained weight and the healing is very slow. Yesterday I buckled down and walked .. What would usually take me half hour took me an hour, but was pleased that I had done it. Today I went again. I can’t swing my arm…and my hips are sore… but it’s a start. Surgeon said you cannot operate because of where it’s broken, has to heal on its own. I’m 63.. old bones take longer to heal. I’m still working.. not sure when I can go back. I try to be positive, but hard at times

  • I noticed that when I enter a quantity of a particular food, the carbs and other values stay the same whether I eat 2, 6 etc. Crackers are an example – it doesn’t adjust based on quantity. Can this be fixed?

  • Hi I’m wondering if anyone has done the whole 30 diet I’m trying to eat wondering if is a good diet to be on

  • I just started the Keto diet is there a easy way to track the food u eat in Fitbit I seem to have to log all the nutrients for my meals

  • How come the macro nutrients fluctuate? Example today I ate lunch carbs 45% protein 21% fat 39%. Then ate dinner carbs 70% protein 12% fat 18%. How does the fat go from 39% down to 18%?

  • Hi, I am in remission from breast cancer going on about 6 months now. My diagnosis was ER – /PR + , AND HER +
    I know my diagnosis is very rare (2% of the population only has this type of diagnosis) what would be your nutrition plan?

  • Yes, this is a very helpful article, and so true! I’ve been logged all foods I eat AND I cut out processed foods about 75% or more. At the end of the day day, I compare my input vs output, make sure I have enough of the micronutrients I need, and based on that I take my suppliments. Most days I only need Vitamin D. The next day I adjust my food intake to make up for those who micros I was short on. It’s a learning experience about what’s really in your food. I log my recipes on though; they have better features for home cooking and incorporating my own recipes than Fitbit offers.

  • I’m doing a strict KETO, is there a way I can indicate my personal macronutrient percentage, so the app understands what I am doing? It consistently tells me I’m over on calories. It also does not account for steps or exercise. I’m using Carb Manager with Fitbit, because I can’t figure out the settings. Please advise..

  • Can o adjust the macros on the Fitbit app to match my objectives instead of the built in ones? I follow a keto lifestyle and the tracking is off with my macros

  • My sweet wife brought home a Fitbit for my 71st Birthday because of my heart being in and out of AFib. I honestly thought little of her gift until I started watching my accurate heart rate changes on my wrist. I ended up in the hospital wearing my “heart watch”. Their EKG read I was not in Afib. Kelly opened your App on my phone showing my doctor the last week’s heart activity….they did another EKG and looked closer to see I was in Afib. Thirty minute’s later I had a Cardio Version performed. Now I’m watching my weight and sleep habits as well and just getting into all the other options this little life saver has including watching my heart rate while I swim laps. Heart felt thanks Fitbit

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