What Are Macros

Macros (short for macronutrients) are the three main nutrients that provide energy for the body:

1. Protein (4 calories per gram)

Function: Builds and repairs muscles, supports the immune system, and keeps you full.
Sources: Chicken, fish, eggs, tofu, Greek yogurt, beans, and lean meats.

2. Carbohydrates (4 calories per gram)

Function: The body's main energy source, fuels workouts, and supports brain function.
Sources: Rice, oats, fruits, vegetables, whole grains, and legumes.

3. Fats (9 calories per gram)

Function: Supports hormone production, brain health, and absorbs vitamins.
Sources: Avocados, nuts, seeds, olive oil, fatty fish, and coconut oil.

Every food you eat is made up of one or more macronutrients and contributes to your daily calories consumed.

Your daily calorie intake is the total sum of macros consumed. Whether you want to lose weight, build muscle, or maintain your current weight, adjusting your macro ratios can help optimize your results.

Why Do Macros Matter

Tracking macros helps with weight loss, muscle gain, or maintaining energy levels by ensuring you get the right balance of nutrients for your goals.

Macronutrients (macros) are essential for fueling your body, optimizing performance, and achieving your fitness goals. Whether you're trying to lose weight, build muscle, or maintain a healthy lifestyle, understanding macros helps you create a balanced, sustainable diet.

1. Macros Provide Energy & Fuel Your Body

2. Macros Help You Reach Your Fitness Goals

3. Prevents Guesswork & Crash Dieting

4. Customizable for Every Lifestyle & Preference

5. Helps with Long-Term Health & Metabolism

Bottom Line: Macros Matter!

Instead of blindly counting calories, tracking macros helps you fuel your body the right way—making weight loss, muscle gain, and overall wellness easier and more sustainable.

Where To Begin?

Determine your daily calorie needs (TDEE)

Take the guesswork out of nutrition with a macro-based coaching approach tailored to your unique goals, whether it’s fat loss, muscle gain, or improved performance. Instead of restrictive dieting, you’ll learn how to balance proteins, carbs, and fats in a way that fits your lifestyle and preferences.

TDEE Calculation: Understand Your Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including activity and exercise. Knowing your TDEE is essential for setting the right nutrition goals—whether you want to lose fat, gain muscle, or maintain your weight.

🔥 Fat Loss – Eating below your TDEE (caloric deficit) encourages the body to burn stored fat for energy.
💪 Muscle Gain – Eating above your TDEE (caloric surplus) provides the extra fuel needed for muscle growth and strength.
⚖️ Maintenance – Eating at your TDEE helps you maintain your current weight and energy levels.

TDEE & Your Fitness Goals:

Next Step?

Set your goal (fat loss, maintenance, muscle gain)

Fat Loss → Eat 10-20% fewer calories than TDEE
Maintenance → Eat at TDEE
Muscle Gain → Eat 10-20% more than TDEE

Choose Your Macro Split

Your macronutrient ratio depends on your goal.

Here are some common starting points:

Goal Protein (%) Carbs (%) Fats (%)

Fat Loss 40% 30-40% 20-30%

Maintenance 30-35% 40-50% 20-30%

Muscle Gain 30-35% 45-55% 15-25%

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