How to Break Down a Recipe and Get the Macros (The AB Fitness Method)

If you’ve ever cooked a meal and thought, “How do I log this into my app?” — you’re not alone. Figuring out the calories and macros (protein, carbs, and fats) in home-cooked recipes is one of the biggest roadblocks for people trying to eat better.

At AB Fitness Personal Training, we’ve coached thousands of busy adults all over Long Island — from East Meadow to Massapequa and Oyster Bay — on how to get leaner, stronger, and healthier without giving up the meals they love. Learning how to break down a recipe and accurately track the macros is one of the most important nutrition skills you can learn.

In this article, you’ll get a full breakdown of:

• ✅ Why macro tracking is critical for body transformation

• ✅ How to calculate macros for any recipe — step by step

• ✅ Common mistakes to avoid

• ✅ Why strength training makes macro tracking even more powerful

• ✅ How our expert coaches can help you stay on track

Why Tracking Macros from Recipes Is a Game Changer

Most people focus only on calories. But if you’re not tracking protein, carbs, and fats — you’re missing the full picture. Macros (short for macronutrients) tell you where your calories are coming from and help you eat with purpose.

Tracking macros helps you:

• 🔥 Burn fat more effectively

• 💪 Build and preserve muscle

• 🍽 Eat meals you enjoy without guilt

• 🧠 Stay consistent because you’re actually learning how food works

For adults over 40, this is even more important. Your metabolism slows, muscle mass declines, and “just eating healthy” no longer works. You need precision — and that starts with knowing your macros.

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Step-by-Step: How to Break Down a Recipe and Get the Macros

We created a full YouTube tutorial walking through this exact process — and a visual step-by-step graphic you can use. But here’s the process broken down in detail:

1. List All Ingredients and Their Amounts

Be specific: instead of “1 can of beans,” write “1 can (15.5 oz) Goya black beans.”

2. Find Macros for Each Ingredient

Use MyFitnessPal or FoodData Central to look up nutrition info. Track:

• Total calories

• Protein grams

• Carbs grams

• Fat grams

3. Add Up All Macros

Tally the macros for the entire recipe batch.

Example:

• 1,200 calories

• 120g protein

• 100g carbs

• 40g fat

4. Divide by Servings

If it makes 4 servings:

• 300 calories

• 30g protein

• 25g carbs

• 10g fat

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Common Mistakes to Avoid When Tracking Recipes

1. Guessing Serving Sizes — Use a food scale.

2. Forgetting Cooking Oil — Always log it.

3. Not Logging Extras — Dressings, sauces, etc.

4. Using Generic Entries — Go with brand-specific or USDA listings.

5. Overestimating Protein — Don’t assume. Check and track!

Why Strength Training Supercharges Your Nutrition Results

Macro tracking gives your body the right fuel — but strength training is what transforms that fuel into results. At AB Fitness Personal Training, we believe strength training is the first domino. Once you’re consistently working out 2–3x per week, everything else starts falling into place.

Here’s why strength training matters:

• It helps preserve and build lean muscle, which burns more calories at rest.

• It improves insulin sensitivity, so your body handles carbs better.

• It strengthens bones and joints — critical as we age.

• It gives your food a purpose — you’re not just eating to eat, you’re fueling performance.

If you’re over 40 and looking to feel younger, more energized, and more confident — strength training is your best tool. Combined with accurate macro tracking, it’s the fastest way to reshape your body for life.

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AB Fitness Coaches: Your Guide to Sustainable Results

You don’t need to figure this out alone. Our certified personal trainers at AB Fitness Personal Training have helped thousands of Long Islanders — many of whom had joint pain, old injuries, or hadn’t worked out in years — get stronger, leaner, and more confident without guesswork.

What makes our coaches different?

• ✅ Nationally Accredited Certifications — You’re in safe, expert hands.

• ✅ 1,000+ Training Sessions of Experience — We’ve seen it all and know how to modify for your body.

• ✅ Injury-Aware Programming — We can work around shoulder, hip, back, or knee issues.

• ✅ Nutrition Guidance — We don’t just tell you what to eat — we help you build lifelong habits.

Most importantly, every time you walk in, there’s no guessing. You’re following a plan that moves you closer to your goals, not random workouts that leave you sore and stuck.

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Want to Master Macro Tracking and Finally See Results?

Tracking macros doesn’t need to be overwhelming. We created a full step-by-step image guide (see top of page) and a YouTube video that shows you exactly how to do it.

If you want expert support, structure, and accountability to finally get results — we’d love to guide you.

Ready to transform your body?

📍 Visit one of our Long Island locations:
AB Fitness East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
AB Fitness Massapequa: 4150c Merrick Road, Massapequa, NY 11758
AB Fitness Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771
📞 Call or text us at 516-303-9157

👉 Or book your free 40–60 minute tour here: www.abfitnesstrainer.com/tour