how to sync the contacts on my MAC too my iPhone

I have multiple lists in contacts on my phone. over the years I have created multiple lists, i.e. "food/restaurants", Doctors, family, etc and have 5 lists for food, 4 lists of doctors, three for travel on my phone with some having the same and others missing in ea list. I had the same thing on my MAC. I was able to combine all the same , i'e. food, into one list on my MAC, but the phone still has multiples and when I add a few to the list on the Mac, they do not appear on the phone. I want to load all from the phone onto the MAC, then combine them under single lists, food, family, doctors, etc., Then copy the new single lists to the phone. Any ideas as how to accomplish this. It is so much easier to sort and change contacts on the computer as my fingers are old and real big for the phone.