What are Macros

Macronutrients

Macros is short for Macronutrients. There are

three major macronutrients that we need.
Protein, Carbohydrates, and Fats.These are
found in our everyday food. Not only do we
need these for growth and development,
macronutrients also provide energy to our
bodies.
The Three Basic Components
Consuming a good diet throughout your fitness journey is very important. Creating a healthy
lifestyle is what you want to do. I am not a Registered Dietitian, so I cannot give you diet
plans. I can help you with your macro calculation, share some healthy recipes and create a
grocery list.

Why do we consume Protein?- Protein is used by every
part of our body to grow and function. It keeps our metabo-
lism running and our energy going. Protein is the building
block of our muscles. If you are trying to get muscle gain,
you need to get enough protein in your diet to build that
muscle. So, Protein is necessary for our basic daily living.
Protein is made of amino acids, also known as the building
blocks of the body. These amino acids help you maintain
muscle mass and provide energy throughout the body.
Protein provides 4 calories per gram
Why do we consume Carbohydrates?- If you’re
someone that is scared to consume Carbs, you aren’t
alone. In the past few years, Carbs have been given a
bad name. Carbs are not the enemy. Carbohydrates
are our body’s main fuel source. Our brain needs
carbs to function properly and that’s because our
brain runs on glucose and we get glucose from carbs.
Our bodies break down carbs into glucose, which gets
saved in our muscles and fats for later use as an en-
ergy resource.
Carbs also provides 4 calories per gram

Why do we consume Fats?- Fats are another energy

source for our body and supports cell growth. Fats help pro-
tect our organs, keep our bodies warm and helps absorb
some nutrients.

Fats provide 9 calories per gram. 2

Calculating Your Macros & When to Adjust
Calculating Macros- If you want to track your macros, you can
use a macro calculator found online. I usually use “Healthy Eater”
macro calculator. Using the “MY FITNESS PAL” app will also help
you keep track of your daily intake. I will help calculate your mac-
ros for you and adjust them if needed.
To track your macros you will need to enter your:
Age
Gender
Height
Weight
Goal- Whether itsFat Loss, Maintenance, or Muscle Gail
Activity level- Your Daily Job
For Example: If I type in all my information and I choose my exer-
cise level to be moderate with my goal to be muscle Gain.
My results would be:
Carbs 218.1 grams per day
Protein 135 grams per day
Fats 47 grams per
Adjusting Macros & When- This question always seem to pop
up. Learning when to adjust your macros is important. You don’t
want to adjust your macros too soon. If you are seeing the results
you want to see, there is no point in changing your macros. You
want to continue the path you are going.
Key factors to know when to adjust your macros
1. If you goal has changed. If your goal used to be “fat loss” and
you want to gain some muscle, you will need to change your
macros. When your goal is fat loss, you will be in calorie deficit.
This means you will be eating lower calories than usual. While
in muscle gain you will be in calorie surplus, meaning eating
more calories than usual.
2. No changes to your body. One thing I’m big on is the scale
does NOT determine your success. Please understand that
measuring fat loss is not only by the scale. We can measure fat
loss several different ways. If you are seeing changes, even
small changes whether its on the scale, feeling BETTER, pro-
gress at the gym, clothes are getting looser, old jeans are fitting
better, inches lost around the waist etc. These are changes that
are good. If you are seeing ANY of these changes, keep your
macros the same. If you don’t see ANY of these changes within
2-3 weeks, its time to adjust your macros!
How do I adjust them?
Small drastic changes like lowering your carb intake by 5-10
grams or fats by 5 grams.
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Understanding Macros In Our Food & Tracking
There is no such thing as “good” calories” or “bad calories.” Food don’t have a moral value. A calorie is just a unit of energy. This
means how much energy our body could get from eating or drinking.

Previously, I mentioned that there are Tracking through an app

• 4 calories per gram in protein

• 4 calories per gram in carbs Using the “MY FITNESS PAL” app is extremely
useful when you are tracking your macros.
• 9 calories per gram in fat.
Once you log in and register for the app (free), you
This is the energy you are getting from your mac-
will enter some information. You can either manu-
ronutrients and feeding to your body. ally enter your macros or have them calculate it
Calculating and understanding your calories based for you. I prefer the manual option.
on your foods. You will go to the “More” button at the bottom of
Lets say your dinner meal has: the screen and then click on “Goal.”

Enter all the information that I explained you

• 35 grams of protein
needed to track your macros. You will then click
• 15 grams of carbs “Calorie and Macronutrient Goals.” Each calcula-
tor provides a percentage of proteins, carbs, and
• 10 grams of fat
fats. Whatever calculator you used follow their per-
The math would look like this: centage for the macros. For example, lets say the
one i use has 40% carbs, 35% protein and 25%
35 grams protein x4 calories per gram=140 calories fat. Enter those numbers in.

15 grams carbs x 4 calories per gram=60 calories
10 grams fat x 9 calories per gram= 90 calories
Add them together you get your total calories
Entering your food is the easiest thing on the app
to do. You will click the “diary” button at the bot-
tom of the screen and then click “add food” be-
low the right meal.

140+60+90= 290 calories for that meal

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Grocery Lists for Proteins, Fats & Carbs
Protein- helps with muscle growth, muscle re-
pair and cell function

chicken breast, turkey breast, bison, lean beef,

white fish, scallops, shrimp, tuna, protein powder,
egg whites, turkey bacon, edamame, black beans,
lentils, yellow fish tuna, Halibut, Pepperoni, Pea-
nut Butter, Mixed Nuts, Green Peas, Soba Noo-
dles, Quinoa, Spinach, Chickpeas, Buck-wheat

Fats- provides energy, balance hormones, and

carry vitamins

Avocados, Olive Oil, Pecans, Dark Chocolate,

Walnuts, Wild Caught Salmon, Olives, Tuna, Eda-
mame.

Carbs- provides energy, preserves muscles,

and brain function

Quiona, beans, chickpea, lentils, tofu, skim

milk, Sweet Potatoes, Taro, Blueberries, Ba-
nanas, Apples, Brown Rice, Strawberries,
Bread, Oatmeal, White Potatoes, Whole
Wheat Bread, Pasta, Grapefruit, Cauliflower,
Broccoli, Kale, Asparagus, Cucumber, Zuc-
chini, Green Beans, Carrots, Tomatoes, Or-
anges, Butternut Squash