You do not have to track macros to KNOW and UNDERSTAND them! This is important information we should all have a strong understanding of so we can make informed food choices.

Let's get into it. Macronutrients are Protein, Carbohydrates, and Fat. This is what the foods we eat are made up of. These three macros will add up to your daily calories.

Some foods will have a little bit of each macro, but will likely be categorized as just one. Macronutrients are the main components of food that provide you with energy and nutrition.

Carbohydrates serve as your body’s primary source of energy and contain 4 calories per gram.

Protein is used to build and repair cells, muscles and tissues and contains 4 calories per gram.

Fats provide your body with essential fatty acids, help maintain cell membrane integrity, act as a source of energy contain 9 calories per gram and aid in nutrient absorption.

Let’s break that down in detail macro by macro...

Protein: 4 calories per gram

This essential macronutrient helps you build and maintain lean muscle, stay fuller for longer, and with a high thermic effect of feeding this macro may even burn more calories in the digestion process. It is essential, meaning you cannot live without protein. Those with active lifestyles and the desire to add or retain muscle will want to eat high protein.

Protein is made up of amino acids. There are 21 amino acids in total, only 9 are essential. There are nine essential amino acids that our bodies need. These are Leucine, Isoleucine, Valine, Threonine, Phenylalanine, Tryptophan, Methionine, Lysine and Histidine.

It doesn’t mean that the rest aren’t important, this just means they’re essential for you to EAT, because your body cannot produce them. Therefore you must consume them, which is why it is really important to diversify your protein choices.

Your body will literally burn more calories  digesting protein, this can contribute to your total daily calorie expenditure!  I have seen great results from simply shifting someone's macro profile to higher protein and NOT lowering calories!

Another bonus, protein is very filling, so spreading it through your day can keep you full and satisfied. This is especially helpful during low calorie periods in an effort to cut body fat. It can also help you retain lean muscle during low calorie bouts, which should always be a priority.

I think protein is most well known for helping you build muscle and while this is all true, it will be an important part of our journey for many reasons! A lot of women are eating low protein!

Fat: 9 calories per gram

This macro is essential to live. Fats store energy, insulate you, protect your vital organs, assist with brain functionality, allow for nutrient absorption and more.

From the low fat fad to keto. This is a prime example that diet culture has it’s fads and that nutrition is a moving mark. Can we just find a happy medium?

In the early 90’s fat became the bad guy, and the low fat fad began. Cue all the low fat packaged foods showing up in our carts. Hyper palatable, super convenient = recipe for disaster.

When we all came to our senses and realized dietary fat does not directly impact weight gain (a surplus of calories in general is the only thing that will do that) we had to run screaming in the other direction to the keto diet.

Fat is an essential macro, and to feel your best you should be eating adequate levels! It will directly support your hormone health, provide essential fatty acids (we can’t make these), and support your nervous system, among other things.In short, low fat diets are not a great idea.

Carbs are a far more efficient source of fuel for those of us who are active, so I don’t generally feel keto is a great sustainable diet choice for most either. Though it has it’s applications for some!

Fat is the most dense macro at 9 calories per gram (carbs and protein are 4) so it can be easy to overeat. That one little tablespoon of olive oil you put on your salad? Thats 15 grams of fat and 120 calories.

Finding a middle ground, where we simply eat adequate fat and don’t inherently eliminate carbs is a better option. Most studies show that so long as protein is prioritized in the diet, fat and carbs can be distributed as you would prefer to eat. But again, carbs should be a priority if you are active.

Carbohydrates: 4g calories per gram

This is your body’s preferred energy source. They help fuel your body, keep your brain sharp, replenish your body after training and support recovery. Because of this it can be helpful to eat a good amount of carbs around your training, before and after.

Carbs are the only non essential carbohydrate and often get a bad rap. Yes you CAN survive without any carbohydrate, but that doesn’t mean you should. Active individuals should be utilizing carbs in their diet, without carbs lack of recovery from workouts can be present and injuries could start popping up. Optimal performance is supported by carbs. Not to mention fruits and vegetables are carbs, and nobody should be excluding those from their diet, plus the lack of fiber with reduced carb intake! Yikes!

Carbohydrates are key for quick fuel! For HIIT training your body will need those carbs to make the most out of the workout. Your body would prefer to use carbohydrates, stored in the muscle as glycogen, to fuel your life. It certainly CAN pull from other fuel sources but it is far more efficient to use carbs as your main fuel source.

Carbohydrates are an important source of energy for our bodies, providing us with the fuel we need to carry out daily activities. Consuming carbohydrates can give us a burst of energy and help increase endurance. Carbs also provide the body with essential dietary fiber, which helps to regulate digestion and can reduce risk of heart disease. Additionally, many carbs are rich in vitamins and minerals that help to protect against sickness.

Macros are simply what our food is MOSTLY (MACRO GET IT ?) made up of! Better understanding how to balance your meals and use macros as a tool to work towards fat loss goals, muscle gain, etc is something I teach my clients! If you would like to learn more or grab my FREE EBOOK MACROS 101 use this link and I will send them right to your