What are macronutrients, and why do they matter? In this macros for beginners guide, I’ll walk you through the 3 macros and how they help you achieve your weight loss goals.
If the word macros makes your eyes glaze over, you are not alone.
A lot of women hear “track your macros” and immediately think:
- Math
- Food scales
- Bodybuilders
- Spreadsheets
- Complicated rules
Here’s the truth: Macros are not complicated – they’ve just been explained in a complicated way.
So today, I’m going to teach macros so simply that a kindergartener could understand them.
Once you understand how simple nutrition is, it makes losing weight a piece of cake!
WHAT ARE MACROS?
So what are macros?
Macros is short for macronutrients.
“Macro” means large, so macros are the 3 main nutrients your body uses every day:
- Protein
- Carbohydrates
- Fat
Every food you eat is made up of one or more of these three macros.
Your body uses both macro and micronutrients. Micronutrients are vitamins and minerals that your body uses in smaller units. They’re important too! But right now, we’re focusing on macros.
MACROS FOR FAT LOSS
If you’re trying to achieve that “fit & toned” look, you want to count macros, not calories.
- Calories will change how much you weigh on the scale.
- Macros will change how you look in the mirror.
Fun fact: You can lose weight by eating just Twinkies.
Also fun fact: If you try to lose weight eating just Twinkies, you won’t feel good and won’t look any more fit in the mirror than when you started.
By choosing the right proportion of the right foods – prioritizing protein, reining in fats, and eating plenty of carbohydrates for energy – you have the ability to lose fat, change the shape of your body, and be proud of what you see in the mirror.
I often offer this scenario to my clients: Would you rather….
Lose 20 lbs and have no one say anything or even notice (because you still look the same, just a slightly smaller version…)
– OR –
Gain 5 lbs and have everyone ask what you’re doing to lose weight because you look slimmer and more fit?
Which would you pick?
Every single client has picked the second option, because they want to change the way they look.
Changing the way you look boils down to fat loss – not weight loss – and counting macros is the tool to get you there.
MACRO AND MICRONUTRIENTS BREAKDOWN: PROTEIN
If your body was a house, protein would be the raw building materials: lumber, bricks, drywall, nails, and tools.
Protein helps your body:
- Build muscle
- Repair tissues
- Recover after workouts
- Maintain strength as you age
- Keep the structure solid
Without enough building materials, the house starts wearing down.
In real life, that can feel like:
- Poor recovery
- Low strength
- More hunger
- Harder time maintaining muscle during fat loss
Protein also helps you feel full now, and it’s necessary for preserving muscle mass while you embark on your weight loss journey.
FOODS THAT ARE HIGH IN PROTEIN
Foods that are high in protein include:
- Chicken
- Turkey
- Eggs
- Greek yogurt
- Cottage cheese
- Beef
- Fish
If your goal is fat loss, hitting your protein goal should be a priority. (More on fat loss below.)
Bonus: Protein is the macronutrient that’s least likely to be stored as fat!
Note: Animal-based proteins will give you all the essential amino acids in one go. You can achieve protein goals by eating plant-based proteins; it just takes a little more strategy to ensure you’re getting complete proteins.
WHAT ARE MACRONUTRIENTS: CARBS
Continuing with our house analogy, carbohydrates are the workers and electricity. They are what bring the energy and get things done.
Carbs help power:
- Movement
- Workouts
- Walking
- Thinking
- Daily tasks
- Your brain and nervous system
They’re also like electricity in the house – keeping things running.
Without enough carbs, workers get sluggish.
In real life, that can feel like:
- Low energy
- Brain fog
- Poor workouts
- Cravings later
EXAMPLES OF CARBOHYDRATES
Carbohydrates are in foods like:
- Fruit
- Vegetables
- Oats
- Rice
- Bread
- Whole grains like quinoa
- Pasta
- Beans and legumes
Don’t be afraid of the starchy vegetables! You may have heard of simple carbs vs complex carbohydrates. But what’s the actual difference? The nutrition facts label won’t tell you this!
Think potatoes (complex) vs potato chips (simple). Potatoes will contain many micronutrients that your body needs, giving you more than just the carbohydrates. Potato chips will not.
It also takes a whole lot more of the simple carbs to feel full than the complex, meaning you’ll very easily overeat if you just eat simple carbs! Plus, starchy foods like beans go beyond the macro levels and give you a wider variety of health benefits.
MACROS: FAT
Finally, fat is the insulation, plumbing, and long-term systems. Fat is what helps the house run smoothly behind the walls.
Dietary fat supports:
- Hormones
- Brain health
- Nutrient absorption
- Cell health
- Satisfaction after meals
Without enough fat, the house may still stand, but systems don’t function as well.
In real life, that can feel like:
- Poor satisfaction after meals
- Hormonal issues
- Low energy
- Constant hunger
Note: Dietary fat is important, but it’s the one macronutrient that, when overconsumed, is most likely to be stored as fat. Dietary fat is VERY easy to come by, so the issue usually isn’t eating enough; it’s eating too much. Even if you focus on ‘healthy fats’, it’s quite easy to throw off your macronutrient ratio and daily calories by large amounts. Just keep that in mind when choosing food sources for fat.
FOODS RICH IN FAT
You’ll find fat in foods like:
- Avocados
- Nuts
- Olive oil
- Seeds
- Egg yolks
- Fatty fish like trout and salmon
- Butter
- Peanut butter
SAMPLE MACRONUTRIENTS
What does a balanced plate look like?
Breakfast:
- Eggs (protein & fat)
- Toast (carbs)
- Berries (carbs & fiber)
Lunch:
- Chicken (protein)
- Rice or potatoes (carbs)
- Veggies (carbs & fiber)
- Avocado or dressing (fat)
Dinner:
- Ground turkey (protein)
- Sweet potato (carbs & fiber)
- Salad with olive oil (carbs & fat)
If you’re trying to “hit your macros” with these sample meals, you would simply adjust your portion sizes to meet your individual needs.
MACROS HOW TO CALCULATE
Now that you have an idea of what macronutrients are, what about that whole how to calculate macros situation?
How do I figure out how to calculate macros? Do I need to track macros?
Macro tracking is a very, very helpful tool for losing weight, but it’s not required. For many women, adjusting portion sizes is an excellent way to bring awareness to nutrition and to kickstart fat loss goals.
When in doubt, start with protein.
Most women vastly undereat protein. Of all the macro nutrients, protein is the one that can give the greatest bang for your buck.
Aim for 1g per pound of current bodyweight, or ideal bodyweight. Be sure to space your grams of protein throughout the day so you don’t end up having to chug a protein shake at the end of the day.
If you find yourself eating more protein but can’t keep your fat in check, learning how to eat high protein without eating high fat is extremely helpful.
If you want to continue the DIY route (like I did myself for years), download my free Fat Loss Formula and learn my proven 3-step process for losing your first (or next) 5-10 pounds.
If you’ve “been there, done that” and need accountability and a more hands-on approach, apply for 1:1 coaching. As a board-certified fat loss and nutrition coach, I help women 35+ lose weight – and keep it off – without giving up the foods you love. Apply for coaching here.
Leave a Comment