What Are Macros? The Beginner's Guide to Nutrition

You’ve probably heard people talking about "counting macros" or "fitting it in their macros." But what exactly does that mean?

Macros is short for macronutrients. These are the three main components of food that provide us with energy (calories): Protein, Carbohydrates, and Fats.

The Big Three Explained

1. Protein (4 Calories per gram)

Protein is the building block of your body. It is essential for building and repairing muscle tissue. If you are in a calorie deficit to lose weight, eating enough protein ensures you burn fat instead of muscle.

• Sources: Chicken, beef, fish, eggs, tofu, beans, greek yogurt.

2. Carbohydrates (4 Calories per gram)

Carbs are your body's primary energy source. They fuel your brain and your workouts. Despite what you might hear, carbs are not the enemy—they are fuel.

• Sources: Rice, oats, bread, pasta, fruits, potatoes, vegetables.

3. Fats (9 Calories per gram)

Fats are vital for hormone regulation and nutrient absorption. They are more calorie-dense (9 cals/g) than protein or carbs, so portion sizes are smaller.

• Sources: Nuts, olive oil, avocado, butter, fatty fish, cheese.

How to Calculate Your Macros

Finding the perfect ratio depends on your body type and goals. A standard balanced diet is often 30% Protein, 35% Fat, 35% Carbs.

However, if you are lifting weights, you might need more protein (High Protein Diet). If you want to burn fat quickly without hunger, you might prefer fewer carbs (Keto/Low Carb).

How to Track Macros

Once you know your target numbers (e.g., 150g Protein, 200g Carbs, 70g Fat), the next step is tracking what you eat.

This used to involve reading every nutrition label and doing math. Now, apps like CalMind can simply scan your food with a camera and tell you the macro breakdown instantly.

Start by prioritizing Protein. If you hit your protein goal and stay within your calorie limit, the carbs and fats will often fall into place naturally.