New to Macros? Start Here!

What are Macros?

You’ve likely heard the word “macro” before. If you’re new to the concept, macro is short for macronutrient. Carbohydrates, proteins, and fats are the three essential macronutrients, and all food is made up of a varying mix of them.

You’re already eating macros every day—macros account for all of the calories we consume. Gaining a better understanding of what they are and how to track them can help you stay on top of your nutrition and move closer to your goals.

The “fuel” macros are carbohydrates and fats. These provide your body with energy. Carbs are converted into glucose, and fats into fatty acids—both of which are used by your cells as fuel.

Protein is the body’s building block. It’s essential for building and repairing cells. If your goal is to build or maintain muscle, protein will be a key macronutrient to prioritize. You can do everything right in the gym, but if you’re not giving your body enough protein, you won’t be setting yourself up to build new muscle tissue effectively.

Protein also has the highest thermic effect of food (TEF)—meaning it requires more energy for your body to digest and utilize compared to carbs and fats. This makes it especially helpful in a body recomposition journey.

What is a Calorie?

A calorie is a unit of measurement that tells us how much energy our food contains. The three macronutrients—carbs, fats, and protein—all contain calories:

• Carbs = 4 calories per gram

• Fats = 9 calories per gram

• Proteins = 4 calories per gram

Many of the foods we eat contain a mix of macros. For example, nuts and yogurt both contain a combination of carbs, fats, and protein.

Why You Need to Understand Macros and Calories?

Calories are important to your fitness journey, especially if your goals include body recomposition or performance improvements. The amount of fat our bodies carry is determined by our energy balance. If we simplify thing down to only energy in —> energy out:

• When our energy intake (total calories consumed) and energy expenditure (total calories burned) are equal, we are eating in our maintenance range and your body fat stay stable over time.

• When our energy intake exceeds our expenditure, we are in a caloric surplus, and our body fat will increase over time.

• Conversely, when our energy intake is less than our expenditure, we are in a caloric deficit, and we will lose body fat over time.

Does This Mean I Need to Track My Food Intake?

Short answer: It depends. Long answer: Yes, if you actually want to hit your goals. The extent and accuracy with which you track will determine how successfully and efficiently you reach your goals. The most comprehensive (and effective) way to track your nutrition is by monitoring calories and all three macronutrients: carbs, fats, and protein.

The absolute bare minimum for tracking includes total calories, protein, and fats. However, if you’re already putting in the effort to track those three, adding carbs will take almost no extra time.

Calorie tracking is essential to determine if you're in a maintenance, surplus, or deficit calorie range. Plus when winging or estimating calories consumed most people are off anywhere from 10-25% and that range of error is enough to move you in and out of different caloric ranges.

Protein tracking is required to ensure you're consuming between 0.8 and 1.2 grams of protein per pound of body weight, which is key for muscle maintenance and general health.

Fat and Carb tracking: There’s no specific or required fat-to-carb ratio for general health and body composition, as both are used as fuel by the body. However, if your goal is muscle building and/or performance, you’ll want to track carbs, as they are the body’s preferred energy source and are crucial for muscle growth.

While there’s no specific fat-to-carb ratio, there is a minimum fat requirement. Fats are vital for brain health, vitamin absorption, and hormonal health—especially in women. The minimum fat intake should fall between 0.3 and 0.8 grams per pound of your target body weight.

What do you need to get started tracking your calories and macros?

The first step in tracking your macros is understanding how much of each individual food you're eating. You can use measuring cups, but they are only accurate to a point. Using a food scale will provide the most precise tracking method. Personally, I prefer weighing my food with a scale. Any scale that measures the following will work: grams, ounces, fluid ounces, and milliliters.

Next, you’ll need a tracking app. While these apps can have a bit of a learning curve, they become very easy to use after a week or so. Many apps will also remember your commonly entered foods, ingredients, and measurements, making the process more efficient over time. Personally, I’m using Cronometer, and many people also like MyFitnessPal.

Incorporating macro tracking into your routine can feel like a big change, but with the right tools and consistency, it can become second nature. By understanding what you’re eating and how it impacts your goals, you’ll be better equipped to make informed decisions and stay on track. Whether you’re aiming for fat loss, muscle gain, or improved performance, tracking your macros is a powerful way to take control of your nutrition. Stay committed, stay consistent, and remember: small adjustments over time lead to big results!