Understanding Macros: Proteins, Carbs, and Fats Explained

The Basics: What Are Macronutrients?

The Big Three

Protein: 4 calories per gram Carbohydrates: 4 calories per gram Fats: 9 calories per gram

(Alcohol is technically a fourth: 7 calories per gram, but not considered a macronutrient)

Every food you eat contains some combination of these three macros. Your total calorie intake is the sum of calories from protein, carbs, and fats.

Example breakdown:

• Chicken breast: Mostly protein, minimal fat, no carbs
• Rice: Almost entirely carbs, tiny amounts of protein, negligible fat
• Avocado: Primarily fat, small amounts of carbs and protein
• Pizza: Combination of all three (carbs in crust, protein in cheese/meat, fat in cheese/oil)

Why they matter:

Each macro serves distinct functions in your body. Getting the right balance:

• Supports your goals (muscle gain, fat loss, performance)
• Maintains energy levels
• Preserves muscle mass
• Supports hormones and organ function
• Affects how full and satisfied you feel

You can't eliminate any macro entirely and remain healthy long-term. Your body needs all three.

Protein: The Building Block

What Protein Does

Primary functions:

• Builds and repairs muscle tissue
• Creates enzymes and hormones
• Supports immune function
• Maintains hair, skin, nails
• Preserves lean mass during weight loss
• Can be used for energy (though inefficient)

Protein is the only macro your body can't store for later use—you need consistent intake.

How Much Protein Do You Need?

Sedentary adults: 0.8g per kg body weight (minimum to prevent deficiency)

Active individuals / General health: 1.2-1.6g per kg (0.55-0.75g per lb)

Building muscle / Strength training: 1.6-2.2g per kg (0.75-1.0g per lb)

Fat loss (preserving muscle): 2.0-2.4g per kg (0.9-1.1g per lb)

Example:

• 150 lb person (68 kg) building muscle: 102-150g protein daily
• 200 lb person (91 kg) maintaining: 109-145g protein daily

Most people undereat protein. Especially those trying to lose weight, ironically when protein needs are highest.

Best Protein Sources

Complete proteins (contain all essential amino acids):

Animal sources:

• Chicken breast: 31g protein per 4 oz
• Lean beef: 26g per 4 oz
• Salmon: 25g per 4 oz
• Eggs: 6g per large egg
• Greek yogurt: 15-20g per cup
• Cottage cheese: 14g per 1/2 cup
• Whey protein powder: 20-25g per scoop

Plant sources (complete):

• Quinoa: 8g per cup
• Soy products (tofu, tempeh, edamame): 10-20g per serving
• Nutritional yeast: 8g per 2 tbsp

Incomplete proteins (need combining):

• Beans and legumes: 12-15g per cup
• Lentils: 18g per cup
• Nuts and seeds: 5-7g per oz
• Whole grains: 5-10g per cup

Plant-based eaters: Combine incomplete proteins (rice + beans, hummus + pita) to get all essential amino acids.

Signs You're Not Eating Enough Protein

• Constant hunger and cravings
• Difficulty building muscle despite training
• Losing muscle during weight loss
• Slow recovery from workouts
• Brittle hair and nails
• Frequent illness (weakened immune system)
• Fatigue and low energy

Carbohydrates: The Energy Source

What Carbs Do

Primary functions:

• Preferred energy source for brain and muscles
• Fuel high-intensity exercise
• Spare protein (so it's used for building, not energy)
• Support gut health (fiber)
• Regulate hormones
• Influence mood and cognitive function

Carbs are not essential for survival (unlike protein and fat), but they're highly beneficial for performance, energy, and quality of life.

Types of Carbohydrates

Simple carbs (quick energy):

• Sugars (glucose, fructose, sucrose)
• Digest rapidly
• Quick energy spike and crash
• Examples: Candy, soda, white bread, pastries

Complex carbs (sustained energy):

• Starches and fiber
• Digest slowly
• Steady energy release
• Examples: Oats, rice, potatoes, whole grains, legumes

Fiber (special type of carb):

• Not digested, minimal calories absorbed
• Supports gut health, satiety, blood sugar control
• Soluble and insoluble types

How Much Carbs Do You Need?

This is the most variable macro—depends on activity level and goals.

Sedentary / Low activity: 100-150g daily (minimum brain fuel)

Moderately active: 150-250g daily

Very active / Athletes: 250-400g+ daily

As percentage of calories:

• Fat loss: 30-40% of calories
• Maintenance: 40-50%
• Building muscle: 40-55%
• Endurance athletes: 55-65%+

Low-carb diets (under 100g) work for some people, but aren't necessary or optimal for everyone—especially athletes.

Best Carb Sources

Prioritize nutrient-dense, fiber-rich carbs:

Whole grains:

• Oats: 27g carbs per cup
• Brown rice: 45g per cup
• Quinoa: 39g per cup
• Whole wheat bread: 12g per slice

Starchy vegetables:

• Sweet potato: 27g per medium
• White potato: 37g per medium
• Butternut squash: 16g per cup
• Corn: 27g per cup

Legumes:

• Black beans: 40g per cup
• Chickpeas: 45g per cup
• Lentils: 40g per cup

Fruits:

• Banana: 27g per medium
• Apple: 25g per medium
• Berries: 12-20g per cup
• Dates: 18g per 2 dates

Less nutrient-dense (use moderately):

• White rice, pasta, bread
• Crackers, pretzels
• Sugary snacks and desserts

Signs You're Not Eating Enough Carbs

• Constantly exhausted, especially during workouts
• Brain fog and difficulty concentrating
• Mood swings and irritability
• Intense cravings for sweets
• Poor workout performance
• Disrupted sleep
• Hormonal issues (women especially)

Fats: The Misunderstood Macro

What Fats Do

Critical functions:

• Hormone production (testosterone, estrogen, cortisol)
• Cell membrane structure
• Nutrient absorption (vitamins A, D, E, K are fat-soluble)
• Brain function (brain is 60% fat)
• Inflammation regulation
• Energy storage and slow-release fuel
• Satiety (keeps you full)

Fat was demonized for decades. It's not the enemy—it's essential.

Types of Dietary Fat

Saturated fats:

• Sources: Animal products, coconut oil, butter
• Stable at high heat
• Moderate intake (not evil, but balance)

Monounsaturated fats (heart-healthy):

• Sources: Olive oil, avocados, nuts
• Anti-inflammatory
• Supports cardiovascular health

Polyunsaturated fats:

• Omega-3 (essential): Fatty fish, flax, walnuts, chia seeds
• Omega-6: Vegetable oils, nuts, seeds
• Need balance (modern diets too high in omega-6)

Trans fats (avoid):

• Artificial, industrially produced
• Found in: Fried foods, many packaged snacks
• Increase disease risk

How Much Fat Do You Need?

Minimum for health: 0.5g per kg body weight (0.25g per lb)

Optimal range: 0.7-1.2g per kg (0.3-0.55g per lb)

As percentage of calories:

• General health: 25-35%
• Building muscle: 20-30%
• Fat loss: 25-35%
• Very low carb diets: 50-70%+

Example:

• 150 lb person: 45-82g fat daily
• On 2,000 calorie diet at 30% fat = 67g fat

Don't go below minimum—hormonal and health issues result.

Best Fat Sources

Prioritize unsaturated fats:

Omega-3 rich:

• Salmon, sardines, mackerel: 15-25g per serving
• Flax seeds: 4g per tbsp
• Chia seeds: 5g per tbsp
• Walnuts: 18g per oz

Monounsaturated:

• Avocado: 22g per whole avocado
• Olive oil: 14g per tbsp
• Almonds: 14g per oz
• Cashews: 12g per oz

Saturated (moderate):

• Coconut oil: 12g per tbsp
• Butter/ghee: 7g per tbsp
• Full-fat dairy
• Dark chocolate: 12g per oz

Signs You're Not Eating Enough Fat

• Hormone disruption (irregular periods, low testosterone)
• Dry skin and hair
• Constant hunger (fat increases satiety)
• Poor vitamin absorption
• Mood issues
• Cognitive problems

Balancing Your Macros: Practical Application

Step 1: Calculate Your Total Calories

First, determine maintenance calories (TDEE: Total Daily Energy Expenditure).

Quick estimation:

• Sedentary: Body weight (lbs) × 13-14
• Lightly active: Body weight × 14-15
• Moderately active: Body weight × 15-16
• Very active: Body weight × 16-18

Example: 150 lb moderately active person = 150 × 15-16 = 2,250-2,400 calories

Adjust for goals:

• Fat loss: Subtract 300-500 calories
• Muscle gain: Add 200-300 calories
• Maintenance: Eat at TDEE

Step 2: Set Protein First (Non-Negotiable)

Goal-based protein:

• Fat loss: 1.0g per lb body weight
• Muscle gain: 0.8-1.0g per lb
• Maintenance: 0.7-0.8g per lb

Example: 150 lb person building muscle = 120-150g protein

Step 3: Set Fat Second (Essential Minimum)

Minimum: 0.3g per lb body weight Optimal: 0.4-0.5g per lb

Example: 150 lb person = 45-75g fat

Step 4: Fill Remaining Calories with Carbs

Calculate remaining calories: Total calories - (protein calories + fat calories) = carb calories

Example:

• Total: 2,400 calories
• Protein: 150g × 4 = 600 calories
• Fat: 60g × 9 = 540 calories
• Remaining: 2,400 - 1,140 = 1,260 calories for carbs
• Carbs: 1,260 ÷ 4 = 315g

Step 5: Adjust Based on Results

Track for 2-3 weeks:

• Losing fat too fast? Add carbs
• Not losing fat? Reduce carbs/fat slightly
• Low energy? Increase carbs
• Always hungry? Increase protein or fat

Do You Need to Track Macros?

The honest answer: It depends.

You should track if:

• Specific body composition goals (losing fat, building muscle)
• Athletic performance optimization
• You've plateaued with intuitive eating
• You're consistently missing goals
• You want to educate yourself about food composition

You don't need to track if:

• Generally healthy and satisfied with your body
• Eating mostly whole foods intuitively
• Tracking causes anxiety or disordered thinking
• Maintaining weight effortlessly

The middle ground:

• Track for 2-4 weeks to learn portion sizes and food composition
• Then eat intuitively with that knowledge
• Return to tracking if goals change or progress stalls

Common Macro Mistakes

Mistake 1: Obsessing Over Perfect Ratios

Perfect macros don't exist. Your body is adaptable. Being within 10-15% is fine.

Mistake 2: Fearing Carbs or Fats

Both are necessary. Extreme restriction of either causes problems.

Mistake 3: Ignoring Protein

Most common deficiency, especially in people trying to lose weight.

Mistake 4: Eating Only "Clean" Macro Sources

80-90% nutrient-dense, 10-20% flexibility = sustainable.

Mistake 5: Not Adjusting for Activity

Rest days vs. training days can have different needs (especially carbs).

Mistake 6: Forgetting Fiber

It's a carb, but focus on it specifically: 25-35g daily minimum.

Mistake 7: Liquid Calories

Juice, soda, alcohol—count these carbs and don't fill you up.

Sample Macro-Balanced Day

For 150 lb person, moderately active, building muscle: 2,400 calories, 150g protein, 60g fat, 315g carbs

Breakfast:

• 3 eggs scrambled: 18g protein, 15g fat
• 2 slices whole wheat toast: 8g protein, 24g carbs
• 1 banana: 27g carbs
• Black coffee

Snack:

• Greek yogurt: 20g protein, 10g carbs
• 1 oz almonds: 6g protein, 14g fat, 6g carbs

Lunch:

• 6 oz grilled chicken: 54g protein, 6g fat
• 1.5 cups brown rice: 7.5g protein, 68g carbs
• Roasted vegetables: 5g carbs
• Olive oil drizzle: 14g fat

Snack:

• Protein shake: 25g protein
• Apple: 25g carbs

Dinner:

• 5 oz salmon: 30g protein, 11g fat
• Large sweet potato: 4g protein, 40g carbs
• Side salad with dressing: 10g fat, 10g carbs

Evening:

• Cottage cheese: 14g protein, 6g carbs

Total: ~152g protein, 60g fat, 316g carbs = 2,408 calories

Understanding macronutrients empowers better food choices without requiring obsessive tracking. Protein builds and preserves muscle—most people need more. Carbs fuel energy and performance—don't fear them. Fats support hormones and health—they're essential, not evil. Balance all three based on your activity level and goals, prioritizing whole food sources. Track macros temporarily if you have specific goals or want to learn portion sizes, but don't let it become stressful or disordered. The best macro ratio is one you can sustain long-term while feeling energized, satisfied, and making progress toward your goals. Start with protein, ensure adequate fat, fill with carbs.