Macros 101: What They Are, Why They Matter, and How to Keep It Simple

May 27

Maybe you've heard the term "count your macros" tossed around...
Or seen fitness posts full of numbers like 40/30/30…or people using apps like MacrosFirst or MyFitnessPal
And thought: "Okay, but what does that even mean—and why should I care?"

Let’s break it down—without the complicated charts, math headaches, or diet culture nonsense.

Because understanding macros isn’t just for bodybuilders or weight-loss chasers.
It’s about learning how your food fuels you—and how small tweaks can make a big difference in your energy, recovery, strength, and mood. Macros are simply a tool to better understand the nutrition that will support your healthy body and how you want to feel.

First: What are macros, really?

Macros = macronutrients = the nutrients your body needs in large amounts.

There are three main macronutrients:

Protein – helps build and repair tissues (muscles, skin, hair, hormones, enzymes)
Carbohydrates – your body's preferred energy source (especially for your brain and muscles)
Fats – essential for hormone production, cell structure, brain function, and long-term energy

Every food you eat is made up of some combination of these three.

(Alcohol technically counts as a fourth “macro” too—because it provides calories—but it's not essential for survival, so we’ll stick with the big three.)

Calories vs. Macros

Calories = the total amount of energy in food.
Macros = where those calories come from (protein, carbs, fat).

Each macro provides:

Protein: 4 calories per gram
Carbs: 4 calories per gram
Fat: 9 calories per gram

Knowing this gives you a deeper understanding of how food impacts your body beyond just “high calorie” or “low calorie.”

Why do macros matter?

Because where your calories come from influences:

How full and satisfied you feel after eating
How much muscle you build or maintain
How well you recover from workouts
How stable your blood sugar and energy are throughout the day
How your hormones function

Two meals could have the exact same number of calories but create wildly different effects depending on the macro breakdown.

Example:

A 500-calorie meal of donuts (mostly carbs and fat, little protein)
vs.
A 500-calorie meal of chicken, brown rice, and veggies (balanced protein, carbs, and fiber)

Both "fit" calorie-wise—but one will stabilize energy, aid recovery, and keep you full for hours. The other will likely spike and crash your blood sugar.

Macro tracking vs. Macro awareness

The most ACCURATE and efficient way to use macros if you have body comp/weight loss/performance related goals is to weigh out your food and track it using an app like MacrosFirst. In my opinion…everyone SHOULD weigh & track macros to start so they become aware of actual portion sizes. This can be VERY eye opening!!

BUT…

⚡ Good news:
You don’t have to track every bite forever to benefit from understanding macros.

The goal isn’t perfection—it’s awareness.

Some people love tracking macros to reach specific goals (like building muscle or improving athletic performance).
Others simply use macro awareness to guide how they build plates: “Do I have a protein source? A carb? A healthy fat? Some fiber?”

Both approaches are valid—and both can work without feeling restrictive.

Action steps for simple macro balance (no calculator or tracking app required):

Build your plate using the “Macro 3” framework:
- Protein: 1 palm-sized serving (chicken, fish, tofu, eggs, Greek yogurt, protein powder)
- Carbs: 1 cupped hand serving (rice, oats, fruit, potatoes, beans)
- Fat: 1 thumb-sized serving (avocado, nuts, seeds, olive oil)
Aim for this at most meals.
Not perfect? Cool. Just use it as a loose guide.
Prioritize protein first.
Most people naturally eat enough carbs and fats—protein usually needs more intentional focus.