Macros 101: Understanding Protein, Fats & Carbs to Reach Your Fitness Goals
Are you curious about macros and how they impact your nutrition and fitness goals? Let’s dive into the world of macronutrients—protein, fats, and carbs—and uncover their importance in fueling your body, optimizing performance, and achieving your health goals.
Whether you track macros or not, you’re already eating them. Understanding how they contribute to your overall intake helps you make informed nutrition choices while maintaining flexibility in your diet.
What Are Macros?
Macros, short for macronutrients, are the building blocks of nutrition found in every food we eat. Unlike micronutrients (vitamins and minerals), macros are required in large amounts because they provide energy and support essential body functions.
The three primary macros include:
✔ Protein → Essential for muscle repair, recovery, and metabolic function. (4 calories per gram)
✔ Fats → Supports hormone production, brain function, and long-lasting energy. (9 calories per gram)
✔ Carbohydrates → The body’s preferred energy source, fueling muscles, brain function, and performance. (4 calories per gram)
Why Macros Matter
Macros determine your total daily calorie intake and influence your body composition, energy levels, and performance. While many diets focus solely on calories, understanding where those calories come from gives you better control over your nutrition.
Whether your goal is fat loss, muscle gain, or performance improvement, the right macro balance ensures your body has the fuel it needs to function efficiently.
And no matter what diet you follow, you are still consuming macros—even if you aren’t tracking them.
Breaking Down The Big Three: Protein, Fats & Carbs
Let's start by saying protein is king—you should be including a protein source at every meal. I encourage all my clients to kickstart their journey by tracking their protein intake because it teaches you so much about what your body needs and how to structure meals effectively.
Protein: The Foundation of Strength
Metabolic Boost: Protein burns the most calories during digestion due to the Thermic Effect of Food (TEF), meaning it helps increase calorie expenditure just by eating it.
Satiety & Weight Management: Protein keeps you feeling fuller for longer, helping reduce unnecessary snacking and making weight management easier.
Muscle Repair, Recovery & Building: Essential after workouts, protein is the building block for repairing and growing muscle, contributing to a favorable body composition.
Supports Bone Health: Protein plays a role in collagen production, which strengthens bones and maintains bone density.
Essential Amino Acids: Protein consists of amino acids, nine of which are essential and must come from food sources.
Provides 4 calories per gram.
Where to Find It: Lean meats, poultry, fish, eggs, dairy, beans, tofu, tempeh, protein powders.
How Much Do You Need?
Your target protein intake is based on your goals. If you’re losing weight, set your protein goal closer to your ideal body weight in grams. If you’re maintaining or building muscle, aim for 0.8-1.2g per pound of body weight.
Debunking Protein Myths:
Myth: High-protein diets are harmful.
Fact: Research shows high protein intake is safe and beneficial for muscle preservation and fat loss.
Fats: The Essential Nutrient
Essential for Survival: Fats slow down digestion, keeping you fuller for longer and preventing overeating.
Major Energy Source: With 9 calories per gram, fats provide a dense, sustained energy source.
Crucial for Body Function: Fats support hormonal health, sex hormone production, vitamin absorption (A, D, E, and K), brain function, and inflammation control.
Quality Matters: Focus on good unsaturated fats (found in oils, nuts, seeds, and fish) and limit processed fats.
Nutritional Value > Empty Calories: Avoid low-fat, highly processed products loaded with added sugars—whole food fats are more beneficial for long-term health.
Provides 9 calories per gram.
Where to Find It: Avocados, nuts, seeds, olive oil, coconut oil, fatty fish, egg yolks, butter.
Fats Have a Bad Reputation
For years, low-fat diets were marketed as “healthier,” but in reality, fats are essential for survival. The key is choosing high-quality fats while minimizing processed sources.
Carbohydrates: The Body’s Primary Fuel Source
Fueling Performance & Recovery: Carbs replenish muscle glycogen and provide energy for intense workouts.
Brain Function & Sleep Regulation: Your brain requires a minimum of 130g of carbs per day to function optimally.
Supports Hormonal & Thyroid Function: Carbs play a role in metabolic function, energy production, and recovery.
Debunking Carb Myths: Carbs don’t inherently cause weight gain—excess calories do. Choosing nutrient-dense carbs is key.
High-Fiber Carbs for Digestive Health: Fiber from whole foods helps regulate blood sugar and supports gut health.
Provides 4 calories per gram.
Where to Find It: Fruits, grains, potatoes, legumes, dairy, starchy vegetables.
Fueling Performance & Recovery
Carbs are stored as muscle glycogen, fueling intense workouts and promoting faster recovery. If you’re training hard, you need carbs—low-carb diets can hinder strength gains and lead to poor recovery.
Debunking Carb Myths:
🚫 Myth: Carbs make you fat.
✔ Fact: Overeating total calories (not just carbs) causes weight gain.
Tracking Macros: Is It Necessary?
Tracking macros isn’t mandatory, but it can be a valuable tool to increase awareness and improve dietary habits. It helps you:
✔ Understand portion sizes.
✔ Balance protein, carbs, and fats appropriately.
✔ Make informed food choices rather than guessing.
I also believe that at some point, tracking macros will teach you so much about what your body can handle, giving you mental peace around food intake in the long run. Knowing you are in control makes it easier to sustain your nutrition habits and allows you to confidently adjust based on your needs. Macros aren’t a "one and done" strategy—once you learn maintenance, you can also manipulate them to cut down, bulk up, or refine your intake as needed. It’s a skill that provides long-term flexibility and sustainability.
I teach my clients to track as a tool for awareness, not as a lifelong commitment. Track now so that one day, you do not have to.
Flexible Dieting & IIFYM
“If It Fits Your Macros” (IIFYM) is a flexible approach that focuses on macro goals rather than rigid food restrictions. While no foods are off-limits, prioritizing nutrient-dense, whole foods ensures you meet your macros while supporting overall health.
Reminder: Just because a food “fits your macros” doesn’t mean it supports optimal health. Nutrient quality matters.
Getting Started With Your Macros
To determine your ideal macronutrient breakdown, we first establish a caloric target based on your goal (fat loss, muscle gain, maintenance). From there, we set macro targets tailored to your individual needs.
Your Personalized Macro Breakdown Includes:
✔ Protein: Prioritized to support muscle recovery and satiety.
✔ Carbs: Adjusted based on energy demands and performance goals.
✔ Fats: Balanced to maintain hormonal health and cognitive function.
The Bottom Line
✔ You’re eating macros every day, whether you track them or not.
✔ Understanding where your calories come from improves overall health and fitness.
✔ Flexible dieting allows freedom in food choices while keeping nutrition goals in check.
✔ Prioritizing whole foods ensures you hit macros while maximizing health benefits.
If you’re ready to take control of your nutrition, I’ll guide you every step of the way. Let’s build a plan that works for you!
➡ Want personalized macro coaching? Book a session with me or start with my Nutrition and Macros Foundations Program today!
