If I hit my macros and calories, does it matter what foods I eat if I want to lose fat and maintain muscle?

• Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said.
• However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets.
• Don't cut out any foods you enjoy though, just try to eat them in moderation.

Dear Rachel,

I've started counting my macros with the goals of losing fat, maintaining muscle, and just keeping myself healthy. However, I'm wondering how much it matters what type of foods I eat. For example, if I eat the same amount of carbs from oats or cookies, or the same amount of fat from avocado or bacon, will it have a different effect on my body? Essentially, if I can fit all foods into my macro targets, is it OK to do so as much as I want?

— Macro Counter

Dear Macro Counter,

The approach you're describing is commonly referred to as "if it fits your macros," or IIFYM.

Macro-tracking is sometimes considered a step-up from calorie-counting.

There are three macronutrients (or macros): protein, carbohydrates, and fat, and these make up all our foods in different quantities. Protein and carbs have four calories per gram, and fat has nine.

"Food is not just made up of one single nutrient, there are often a combination of macro and micronutrients, such as vitamins and minerals, found within food products," Rhiannon Lambert, registered nutritionist and author of "The Science of Nutrition," told Insider.

While some people enjoy tracking their macros, I've always found it unnecessary to hit my goals — I'm more concerned with calories and protein alone, and have found these to be the most important factors for performance and physique changes.

I let the carbs and fat fall into place, but generally prefer to eat higher carb. We're all different though.

"Each of the macronutrients is required in relatively large amounts every day to support your body, however how much you need depends on your individual needs, such as sex, weight, age, and physical activity levels," Lambert said.

Nutritious foods keep you fuller

When it comes to fat loss and muscle maintenance, overall calorie and macro intake matters most.

"Technically speaking, the amount of food you eat in terms of calories and then the macronutrient breakdown matters more than the quality of food when it comes to losing weight and body fat," powerlifter, bodybuilder, diet coach, and personal trainer at RP Strength Nick Shaw told Insider.

But to get the best results, you should consider food quality as well as overall quantity, he said.

While you could just eat desserts and bacon to hit your carb and fat targets, that would likely leave you not very full or satiated, and potentially lead to more intense cravings, he said.

This is unhelpful when trying to stick to a calorie deficit to lose fat.

"The best idea is to use food quality as a means to easier control your food quantity," Shaw said.

By prioritizing whole food sources like lean proteins (like chicken), fruit and vegetables, healthy fats (like avocado and olive oil), and carbs (like sweet potato or whole grains), you will feel more full, have fewer cravings, and still hit your macros, he said.

Don't forget overall health

Comparing two foods based on their macronutrient content alone doesn't provide a complete picture, and two foods with similar macros may affect your body and performance differently, Lambert said.

While bacon and avocado may contain similar amounts of fat, the bacon is higher in saturated fat, which has been linked to heart disease, and contains fewer micronutrients, Lambert said.

"The avocado on the other hand contains monounsaturated fats, that has been linked to several health benefits including a reduced risk of heart disease and diabetes, and a much greater amount of the micronutrients such as vitamins C, E, K, and B vitamins."

Don't overly restrict foods you enjoy

While eating mainly nourishing whole foods will likely make it easier to stick to your calorie and macro targets, denying yourself anything you enjoy entirely isn't a good strategy either, as restriction often leads to overeating down the line.

For this reason, I favor the 80/20 rule: I try to eat about 80% whole foods, and 20% "soul foods."

Cake, pizza, and fries may not be the most nutritious foods, but I enjoy them, so by including them occasionally in my diet and not putting them on a pedestal or demonizing them, I'm able to enjoy them in moderation without feeling the need to overeat.

"Having a balanced and varied diet ensures that you are including a range of these macro and micronutrients which support a happy and healthy lifestyle," Lambert said.

Experiment a bit and see what balance of foods makes you feel best, both mentally and physically.

Wishing you well,

Rachel

As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

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