If you’ve spent any time in the fitness world, you’ve probably heard people talk about “macros.” Maybe you’ve even seen people meticulously tracking their food on apps or debating whether carbs are the enemy (they’re not).
But what exactly are macronutrients, and why do they matter so much when it comes to fitness, weight loss, and muscle gain? Let’s break it down.
What Are Macronutrients?
Macronutrients (or “macros”) are the nutrients your body needs in large amounts to function properly. They provide the energy (calories) your body needs to survive and perform at its best. There are three main macros:
- Protein – The building block of muscle
- Carbohydrates – The body’s preferred energy source
- Fats – Essential for hormone production and overall health
Each of these macros plays a different role, and balancing them correctly can help you reach your fitness goals, whether that’s losing fat, building muscle, or just feeling more energized throughout the day.
Protein: The Muscle Builder
Protein is essential for repairing and building muscle. When you work out, especially with resistance training, your muscle fibers experience tiny tears. Protein helps repair these tears, making your muscles stronger and more defined over time.
Why Protein Matters for Fitness
- Helps build and maintain lean muscle
- Aids in muscle recovery after workouts
- Keeps you full longer, reducing cravings
- Supports overall metabolism
Best Sources of Protein
- Lean meats (chicken, turkey, beef, fish) 🍗
- Eggs and egg whites 🥚
- Dairy (Greek yogurt, cottage cheese, milk) 🥛
- Plant-based options (tofu, tempeh, lentils, beans) 🫘
- Protein powders (whey, casein, plant-based) 💪🏼
How Much Do You Need? For muscle gain: Aim for 0.7-1.0 grams per pound of body weight per day. For fat loss: use the same amount of grams per pound but do this for your Goal body weight. For example, if you weigh 180lbs and your goal body weight is 140lbs then you would calculate 0.7-1.0 grams per lb. of goal body weight, equaling 98g-140g of protein per day.
Protein Supplements are a quick and easy way to hit your protein goals. While protein supplements should not be the bulk of your protein intake they are great for filling in the gaps especially in this day and age. Confused on which whey protein to take? I wrote, The Different Types of Whey Protein Supplements: Which One Is Right for You?
* These numbers are general guidelines. The amount of protein, carb and fat intake can vary depending on lifestyle and activities but in general these numbers are a good place to start.
Carbohydrates: The Energy Source
Carbs have gotten quite the bad reputation, but they are crucial for performance and recovery. They provide glucose, which your body converts into energy. Have you ever felt really tired and then ate something like a banana and felt better soon after? This is because bananas and other fruits are packed with carbs and that’s why they are so good to eat before a workout. The key is choosing the right kind of carbs and consuming them at the right times.
Why Carbs Matter for Fitness
- Provide energy for workouts (especially strength training and high-intensity exercise)
- Replenish glycogen stores after workouts
- Support brain function and mood
Best Sources of Carbs
- Whole grains (rice , quinoa, oats, whole wheat bread) 🍚
- Fruits (bananas, berries, apples, oranges) 🍊
- Vegetables (potatoes , leafy greens, carrots, peppers) 🍠
- Legumes (beans, lentils, chickpeas) 🫘
How Much Do You Need? For muscle gain: 40-60% of total daily calories should come from carbs. For fat loss: Stick to 30-40% of total calories, with an emphasis on whole fiber-rich carbs.
Fats: The Essential Nutrient
Fats are not the enemy! In fact, they are essential for hormone production, brain health, and overall bodily functions. The trick is to consume the right kinds of fats.
Why Fats Matter for Fitness
- Support hormone production (including testosterone, which is crucial for muscle growth)
- Help with vitamin absorption (A, D, E, and K)
- Provide a slow-burning energy source
Best Sources of Healthy Fats
- Avocados 🥑
- Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds) 🥜
- Olive oil and coconut oil 🫒
- Fatty fish (salmon, mackerel, sardines) 🐟
- Dark chocolate (yes, really!) 🍫
How Much Do You Need? For muscle gain: 20-30% of total calories should come from fats. For fat loss: Stick to 20-25% of total calories, but don’t go too low—hormonal balance depends on healthy fat intake.
* The 🔑 to weight loss or weight gain will always depend on the amount of calories you eat not which calories you eat.
How to Balance Your Macros for Your Goals
Now that you know what macros are and why they matter, how do you figure out the right balance? Here’s a simple guide:
For Muscle Gain (Bulking Phase)
- Protein: 0.7-1.0g+ per pound of body weight
- Carbs: 40-60% of daily calories
- Fats: 20-30% of daily calories
- Calorie Goal: Slight surplus (200-500 extra calories per day)
For Fat Loss (Cutting Phase)
- Protein: 0.7-1.0+g per pound of body weight or goal weight (higher protein helps preserve muscle and keeps you satiated longer)
- Carbs: 30-40% of daily calories
- Fats: 20-25% of daily calories
- Calorie Goal: Slight deficit (200-500 fewer calories per day)
* I would start with the minimum 200 calorie deficit a day that way you don’t feel hungry all the time and are more likely to stick to your calorie deficit. 200×7=1,400 calorie deficit per week!
For Maintenance and Overall Health
- Protein: 0.6-1.0g per pound of body weight
- Carbs: 45-50% of daily calories
- Fats: 25-30% of daily calories
- Calorie Goal: Maintain current intake
In the End
Tracking macros might seem overwhelming at first, but once you get the hang of it, it’s a game-changer for reaching your fitness goals. Over time you will know how much to eat and you won’t have to track calories as often!
Whether you want to lose weight, build muscle, or just improve your overall health, understanding and optimizing your macronutrient intake can make all the difference.
The key? Balance. No single macro is “bad.” Carbs give you energy, protein helps build muscle, and fats keep your hormones in check. Find the right mix that works for your goals and lifestyle, and you’ll be well on your way to crushing it in the gym and in life.
Got questions about macros? Drop them in the comments 🤙🏼
