A FREE GUIDE to start tracking macros

‍What Are Macros?

Macros, short for macronutrients, are the three main nutrients that provide energy (calories) to our bodies: protein, carbohydrates, and fats. Each plays a unique role in fueling performance, building muscle, and supporting overall health.

• Protein (4 calories per gram) – Essential for muscle repair, recovery, and growth.
• Carbohydrates (4 calories per gram) – The body's primary energy source, fueling workouts and daily activities.
• Fats (9 calories per gram) – Crucial for hormone production, brain function, and overall cellular health.

Tracking macros ensures that you're eating the right balance of these nutrients to achieve your goals, whether that’s fat loss, muscle gain, or overall performance.

Why Track Macros?

If you’re trying to lose fat while building muscle, blindly eating “healthy” foods isn’t enough. Macro tracking helps you:

✅ Stay in a calorie deficit for fat loss while ensuring you have enough energy to fuel workouts.
✅ Prioritize protein to maintain and build lean muscle.
✅ Prevent undereating or overeating, both of which can slow progress.
✅ Improve food awareness, making smarter and more sustainable choices.

Macro Breakdown for Fat Loss & Muscle Gain

Your macro split should align with your body type, activity level, and fitness goals. A solid starting point for those looking to lose fat while building muscle is:

🔹 40% Protein – Supports muscle growth and recovery while keeping you full.
🔹 35% Carbs – Provides energy for workouts and daily functions.
🔹 25% Fats – Supports hormone regulation and overall health.

How to Calculate Your Macros

1. Determine Your Total Daily Energy Expenditure (TDEE): Use an online TDEE calculator to find out how many calories you burn daily.
2. Set Your Caloric Goal: For fat loss, aim for a 250-500 calorie deficit from your TDEE. For muscle gain, aim for a small surplus (100-300 calories).
3. Apply Your Macro Ratios:
   • Protein: 0.8-1.2g per pound of body weight.
   • Fats: 0.3-0.4g per pound of body weight.
   • Carbs: Fill in the remaining calories.

🔹 Example for a 150 lb person eating 2000 calories/day:

• Protein (40%): 200g (800 calories)
• Carbs (35%): 175g (700 calories)
• Fats (25%): 55g (500 calories)

How to Start Tracking Macros

1. Use a Food Scale & Tracking App: Apps like MyFitnessPal or Cronometer help log and track foods accurately.
2. Read Nutrition Labels: Pay attention to serving sizes and macro content.
3. Plan Ahead: Pre-plan meals to ensure you hit your daily macro targets.
4. Be Consistent, Not Perfect: Small fluctuations are normal; aim for consistency over time.
5. Adjust as Needed: If progress stalls, tweak your macros slightly based on results.

The Importance of Balancing Nutrition

While hitting your macro goals is essential, nutritional quality matters too. Prioritize whole, nutrient-dense foods rather than only focusing on numbers. Some key tips:

✅ Get protein from lean meats, eggs, fish, dairy, and plant-based sources.
✅ Choose complex carbs like whole grains, fruits, and veggies.
✅ Incorporate healthy fats from nuts, seeds, avocados, and olive oil.
✅ Stay hydrated and eat fiber-rich foods for digestion and satiety.

Tracking macros is a powerful tool for achieving fat loss and muscle-building goals. It creates awareness of what you're eating, helps prevent plateaus, and ensures that you’re fueling your body properly.

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