A Beginner's Guide to Macros: What They Are and How to Calculate Them

When it comes to achieving your health and fitness goals, understanding macros is a game changer. Whether you want to lose weight, build muscle, or maintain a healthy lifestyle, counting macros can help you tailor your diet to fit your needs. Here's everything you need to know to get started.

What Are Macros?

Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly. They provide energy (calories) and play essential roles in your overall health. There are three main macronutrients:

1. Proteins: Build and repair tissues, including muscles. Each gram provides 4 calories.
   • Examples: Chicken, fish, eggs, tofu, lentils
2. Carbohydrates: Your body's primary energy source. Each gram provides 4 calories.
   • Examples: Rice, bread, fruits, vegetables, pasta
3. Fats: Provide energy and support cell function. Each gram provides 9 calories.
   • Examples: Avocado, nuts, seeds, olive oil, butter

Why Count Macros?

Counting macros allows you to focus on the quality and quantity of your food intake. Instead of simply counting calories, you're ensuring your body gets the right balance of nutrients to support your goals. It's a more flexible and sustainable approach to eating compared to restrictive diets.

How to Calculate Your Macros

Start by calculating your Total Daily Energy Expenditure (TDEE) — the total calories your body burns in a day. Then set a calorie target based on your goal (deficit for fat loss, surplus for muscle gain, maintenance for body recomposition). From there, divide those calories across protein, carbohydrates, and fats using a ratio that fits your goal.

For a detailed step-by-step breakdown of the math, read our companion post on calculating macros for weight loss success. And to understand how meal prep services make hitting your daily macro targets effortless, see our post on the benefits of a meal prep service for weight loss.

Real-World Macro Examples

Understanding macros on paper is one thing — seeing them on your plate is another. Our California Grilled Chicken is a textbook lean protein source: high in protein, low in fat and carbs. Our Tahoe Scramble is a great example of a balanced macro meal — protein from eggs, carbs from wholesome additions, and healthy fats all in one container.