Understanding Macros: A Beginner's Guide

What Are Macros?

"Macros" is short for macronutrients - the three main nutrients that make up the calories in our food: protein, carbohydrates, and fats.

The Three Macronutrients

Protein (4 calories per gram)

What it does:

• Builds and repairs muscle tissue
• Supports immune function
• Creates enzymes and hormones

Best sources:

• Chicken, turkey, fish
• Eggs and dairy
• Legumes and tofu
• Protein supplements

How much: 0.7-1g per pound of body weight for active individuals

Carbohydrates (4 calories per gram)

What it does:

• Primary energy source for workouts
• Fuels brain function
• Spares protein for muscle building

Best sources:

• Whole grains (rice, oats, quinoa)
• Fruits and vegetables
• Legumes
• Sweet potatoes

How much: 2-3g per pound of body weight for active individuals (adjust based on goals)

Fats (9 calories per gram)

What it does:

• Hormone production
• Nutrient absorption
• Cell membrane health
• Brain function

Best sources:

• Avocados and olive oil
• Nuts and seeds
• Fatty fish
• Eggs

How much: 0.3-0.5g per pound of body weight

Calculating Your Macros

Step 1: Determine Your Calories

Use a TDEE (Total Daily Energy Expenditure) calculator as a starting point.

Step 2: Set Your Protein

Multiply your body weight by 0.8-1g for your daily protein target.

Step 3: Set Your Fat

Multiply your body weight by 0.3-0.4g for your daily fat target.

Step 4: Fill the Rest with Carbs

Subtract protein and fat calories from your total, then divide by 4 for your carb target.

Tracking Your Macros

FitLyra's meal planning feature automatically calculates macros for you, making tracking effortless. You can also manually log foods and see your macro breakdown in real-time.

Conclusion

Understanding macros gives you control over your nutrition. Start with the basics, track consistently, and adjust based on your results. Remember, the best diet is one you can sustain long-term.