Eating Seafood and Counting Macros: A Complete Guide

We’ve got two words for you, Seafoodies!

Macro counting!

Maybe you’ve heard it mentioned at your gym, spotted it in your social feed or possibly even nodded along in conversations while secretly wondering what everyone’s talking about. Well, grab a cup of something warm and get comfortable, because we’re about to decode the macro mystery—and show you how seafood can help you meet your macro-tracking goals.

What Are Macronutrients?

First things first! What are macronutrients, exactly? 

Well, macronutrients are nutrients that your body needs in large amounts to keep it functioning properly. There are three main types:

• Carbohydrates: Think of these as your body’s preferred quick-start button, especially for your brain. They break down into glucose, which is like premium fuel for your cellular engines.

• Proteins: Made up of amino acids, proteins are your body’s construction crew, repair team and immune system support all rolled into one. Want to build muscle? You’ll need these guys.

• Fats: Not the villain they were once made out to be. These are your body’s long-lasting energy reserves and are essential for everything from hormone production to keeping your organs cozy and protected. Plus, they also help you absorb certain vitamins (like vitamins A, D, E and K)!

Speaking of vitamins—quick side note! Micronutrients are nutrients that are equally important but needed in much smaller quantities. Think vitamins and minerals.

Why Count Macros?

There are a variety of reasons why someone may choose to count macros, including the desire to bulk up or build muscle, lose weight or improve diet quality. While not a diet per se, counting macros has gained popularity because it can help shift the focus from tracking calories to paying attention to where those calories come from, specifically in the form of carbohydrates, proteins and fats.

How to Count Macros?

While your friend at the gym might need different macro ratios than you (because, let’s face it, their six-pack journey is separate from your strength-building goals), most healthy adults fall somewhere within these ranges when trying to plan a balanced daily macro distribution.

• Carbs: Most major organizations recommend consuming 45-65% of your total calories from carbohydrates. Depending on your health goals, exercise interests or season in life (such as lowering insulin, training for a marathon or reaching peri- or post-menopause), you may want to aim closer to 40-50% of calories from carbs. The biggest takeaway when it comes to carbs—focus on those carbs that come from fiber-rich, nutrient-dense, minimally processed carbs, specifically vegetables, fruits, beans and whole grains like oats, quinoa or brown rice.

• Protein: Aim to consume 10-35% of your calories from protein-rich foods (hello, seafood!). As with carbs, protein needs vary depending on your health goals, physical activity levels and stage in life. If you are trying to build muscle or lose stubborn weight, you may want to aim closer to 20-30% of calories from protein. Again, food choices when counting macros. Choose nutrient-rich protein sources, like fish (such as salmon, pollock, trout and cod), shellfish (like shrimp, scallops and mussels), poultry, lean red meat, eggs, nuts, seeds, tofu and dairy products. 

• Fats: Last but not least, aim to consume about 20%-35% of your daily calories from foods rich in heart-healthy fats (yes, including those omega-3s from fatty fish). If you’re following a Mediterranean-style diet, you’ll likely hover on the higher end of this range, closer to 30-35% of calories from fat. Aim for nutrient-rich fat sources that keep your heart and brain functioning optimally, particularly fatty fish, olive oil, olives, avocados, nuts and nut butters, egg yolks and seeds like chia, flax, hemp and pumpkin seeds.

It’s important to note that these are general suggestions. To determine your specific energy and macro needs for your goals, we always recommend working with your registered dietitian or other healthcare provider.

Why is Seafood an Optimal Choice when Macro Counting?

Because counting macros focuses on eating whole foods—seafood is a no-brainer protein choice. Quality matters just as much as quantity. It’s like choosing between fast food and a home-cooked meal—sure, they might have the same calories—but one is clearly bringing more to the table nutritionally. In addition to providing complete protein, seafood provides B vitamins, vitamins D and A, zinc, iodine, iron, the antioxidant selenium and the heart-healthy omega-3 fatty acids DHA and EPA. Plus, seafood is generally a lower-calorie protein source, helping you meet your protein needs while consuming fewer calories than what you’d get from some other protein sources!

So that’s the basic scoop on macro counting! Whether it’s your jam or not, knowing the basics can help you make smarter food choices in the new year and beyond. After all, we’re always big believers in making informed nutritional decisions about what lands on your plate—especially when it comes to delicious seafood!