Nutrition Basics: What Are Macros and Why Should You Care?

Whether you’re looking to build strength, lose weight, or simply feel more energized, the foods you eat play a big role in how you feel every day. But when it comes to nutrition, you’ve probably heard people talk about “macros” and you may have wondered, what exactly are those?

Let’s break it down.

What Are Macros?

“Macros” is short for macronutrients, the three main types of nutrients your body needs in large amounts:

• Protein: 4 calories per gram

• Carbohydrates: 4 calories per gram

• Fats: 9 calories per gram

Each of these nutrients gives your body energy (measured in calories) and plays a specific role in keeping you strong and healthy.

A Closer Look at Each Macro

🥚 Protein

Protein helps your body build and repair muscles, supports your immune system, and keeps you feeling full.

• Found in: chicken, fish, eggs, tofu, Greek yogurt, beans

• Great for: those looking to build muscle or maintain strength with age

🍞 Carbohydrates

Carbs are your body’s main energy source especially for your brain and muscles during exercise.

• Found in: fruits, vegetables, whole grains, beans

• Great for: fueling workouts and staying energized throughout the day

🥑 Fats

Healthy fats help absorb vitamins, support brain health, and keep your hormones balanced.

• Found in: nuts, seeds, olive oil, avocado, fatty fish (like salmon)

• Great for: anyone – as long as you stick to heart-healthy sources

Why Your Macro Balance Matters

Your body needs all three macronutrients, but the right balance can look different depending on your goals:

Goal	Macro Focus
Build or maintain muscle	Increase protein to support strength and recovery
Lose weight	Focus on moderating carbs and fats, while keeping protein steady
Boost energy	Ensure you’re getting enough carbohydrates from whole foods
Improve overall health	Aim for a balanced mix of all macros with minimal processed foods

Talk to Your Doctor or Dietitian

Everyone’s body is different. That’s why it’s important to talk with your healthcare provider before making big changes to your diet, especially if you manage conditions like diabetes, high blood pressure, or kidney issues. They can help you adjust your macros in a way that works for your health, medications, and fitness goals.

If you work with a registered dietitian, they can even help you build a simple meal plan that meets your personal macro needs, without the stress of counting every bite.

Quick Tip: Focus on Quality, Not Just Quantity

Counting macros isn’t about being perfect. It’s about being mindful of what fuels you best. So instead of aiming for exact numbers, start by:

• Adding a source of protein to each meal

• Choosing whole food carbs like fruit or brown rice over refined sugar

• Swapping saturated fats (like butter) for heart-healthy oils

Fuel Your Goals with Smart Nutrition

You don’t need to overhaul your entire diet to see real benefits. Just understanding the basics of macros can help you make smarter food choices that align with your goals — whether that’s building strength, boosting energy, or managing your weight.

Start by making one small change, like adding a source of protein to breakfast or swapping white bread for whole grain.

Not sure where to start? Talk with your doctor or a registered dietitian about the best macro balance for your health needs. With the right guidance and a little know-how, you’ll feel more confident fueling your body for the life you want to live.