Stop overthinking your food. Start fueling with purpose.
Macros — short for macronutrients — are the building blocks of your food: protein, carbs, and fat. You’ve probably heard the term thrown around in fitness circles, but understanding how they work doesn’t need to be complicated.
This guide breaks it all down so you can stop stressing and start making better choices, one plate at a time.
🍗 1. Protein: The Foundation
Protein helps build and repair muscle, supports your metabolism, and keeps you full longer.
🥩 Good sources:
- Chicken, turkey, beef, eggs
- Greek yogurt, cottage cheese
- Protein powders
-Tofu, tempeh, legumes
📌 Aim for 0.7 to 1g of protein per pound of goal body weight.
🍚 2. Carbs: The Fuel
Carbs are your body’s preferred source of energy. They’re not the enemy — they’re essential.
🍞 Good sources:
- Rice, potatoes, oats, quinoa
- Fruits and veggies
- Whole grain bread or pasta
- Beans, lentils
📌 The more active you are, the more carbs your body likely needs.
🥑 3. Fats: The Support Crew
Fats help with hormone health, brain function, and nutrient absorption. Don’t skip them — just choose the right types.
🥜 Good sources:
- Avocados, olive oil, nuts
- Nut butters, seeds
- Fatty fish (salmon, tuna)
📌 Fats are calorie-dense, so focus on quality and moderation.
⚖️ How to Start Tracking (Without Going Crazy)
You don’t have to count every crumb. Here are two simple approaches:
✅ The Balanced Plate Method:
- ½ plate veggies
- ¼ plate lean protein
- ¼ plate complex carbs
- Add a thumb-sized portion of healthy fat
✅ Basic Macro Awareness:
- Eat protein with every meal
- Carbs around workouts
- Healthy fats earlier in the day or with lighter meals
📌 Use apps like MyFitnessPal or Cronometer only if it helps — not if it stresses you out.
❌ What You Don’t Need to Worry About
- “Perfect” macro ratios
- Keto, low-carb, or any trendy diet (unless it works for you)
- Cutting entire food groups
- Tracking forever
🎯 Final Thoughts
You don’t need to be a nutritionist to eat better. Start by paying attention, aiming for balance, and building meals around real food and real goals.
Your body will tell you when you’re doing it right — and we’ll be here to help along the way.