Macros 101: Fueling Your Body with Balance

When it comes to nutrition, most of us grew up hearing about calories. Eat less, burn more, repeat. But here’s the truth: calories don’t tell the whole story. What really matters is where those calories come from, and how they fuel your body. That’s where macros step in.

What Are Macros?

Macros (short for macronutrients) are the nutrients your body needs in larger amounts. They’re the building blocks of your health, energy, and vitality. There are three:

• Protein – Builds and repairs muscle, supports hormones, keeps you full and satisfied. Protein is KING. If you're trying to lose weight, if you're trying to build muscle, if you simply want to live as a fully functioning human being, protein is king.
  

• Carbs – Your body’s primary energy source, fuels workouts and brain power. P.S. Vegetables and fruits are carbs! Even though they're also fiber. I think we hear carbs and we think... pasta, bread, rice, sugar, etc. which is TRUE, but veggies also count for carbs, so do fruits, and if you've ever logged an entire banana in a tracking app, then you know, they account for more than you might think.
  
  But here's the kicker! Fruits and veggies are FIBER, AND, nutritionally dense. You are still gonna want some whole grain rice, oats, things like a good sour dough... but you'll ultimately want fruits and veggies to take up MORE room, than those other carbs.
  
  Hard no on skipping this food group. Do not eliminate carbs from your life. I know it's a fad. But that's just it... it's a fad. It's not health or helpful.
  

• Fats – Essential for hormone health, brain function, and keeping meals satisfying. Emphasis on hormones and brain function. Fats are all about keeping you feeling FULL, for longer. Think good olive oil, pesto, grass fed butter, nut butters, some hearty meats like steak, etc.
  
  Again, don't skip this food group. Fats usually should stay fairly LOW in your diet, but you shouldn't try to eliminate fat unless you want major brain fog

Each macro plays a unique role, and together, they create the foundation of your overall health. Balancing your macros helps you fuel your body in a way that feels steady and sustainable. Instead of just thinking “low-calorie” or “less food,” focusing on macros shifts the question to: Am I giving my body the right building blocks it needs to thrive?

Why Macros Matter More Than Calories

Counting calories alone is like budgeting without knowing what you’re spending money on. Sure, you might hit a number—but what if all of your “spending” is on empty calories with no nourishment?

Macros help you shift the focus from restriction to fuel. Balanced macros support:

• Stable energy throughout the day

• Better workout recovery and performance

• Balanced hormones and mood

• Fewer extreme cravings

• A stronger, healthier body composition

How to Start (Without Obsessing)

If the idea of “tracking” sounds intimidating, know this: you don’t have to do it perfectly, and you don’t have to do it forever.

Tracking macros can be used as a tool to build awareness, not a life sentence.

One of the biggest myths around nutrition is that you have to log every single bite forever in order to “do it right. And while you certainly can do this, or try very hard to garner 100% accuracy... I don't recommend it. We're trying to NOT obsess, remember?

Here’s the truth: tracking macros is a helpful TOOL for awareness—not a life sentence. It's about gathering information, so that you can make honest and useful adjustments to the quality of your nutrition.

If you're wondering where to start, here is a simple, free calculator. Take it with a grain of salt. If you want to go deep, and more accurate, I highly recommend connecting with a Certified Nutrition Coach, or personal trainer: https://www.calculator.net/macro-calculator.html

Here also, are a few simple ways to approach tracking without letting it take over your life:

• Check your plate. Ask: Where’s my protein? Where are my carbs? Where are my fats?

• Start small: Instead of logging your whole day, try tracking just one meal to see the balance of protein, carbs, and fats. This can sometimes be a good indicator of how you treat the rest of your meals/day.

• Eyeball portions: Use visual cues—like a palm of protein, a fist of carbs, a thumb of healthy fat—to keep things balanced without a scale. The scale isn't always around, it's important to measure enough, that you can measure visually, when measuring tools are not available.

• Use an app as a teacher, not a ruler: Food logging apps can give you insight into what you’re eating, but they don’t get to dictate your worth or success. I can't tell you how many times I've gotten down on myself about "eating too much" because my app showed me going over my allotted macros. Don't fall into this trap! Macro tracking is about collecting information. Perfection is never the goal. It's about knowing better, so you can do better.

• Reflect on how you feel: More important than the numbers—did that meal leave you energized, sluggish, or satisfied? This connection matters most. It's worth it to take notes like this in the beginning of your tracking journey, especially if you are trying to identify any foods that might not like you back.

Remember: the goal isn’t perfection, it’s awareness. Tracking macros is all about collecting data, because the more you KNOW about your nutrition, the more specific adjustments you can make to get you towards your goals.

** Simple Macro-Balanced Meal Idea**

One of the easiest ways to hit all your macros is by building a Power Bowl. Start with a base of carbs (like quinoa or rice), add protein (chicken, beans, or tofu), healthy fats (avocado, olive oil, tahini), and pile on colorful veggies for fiber and micronutrients. It’s nourishing, simple, and keeps you fueled.

Who Should Not Try Macro Tracking

While tracking macros can be a powerful tool for many, it’s not for everyone. If you have a history of disordered eating, obsessive dieting, or are currently working on healing your relationship with food, macro tracking may not be a supportive method right now.

If that’s you, focusing on intuitive eating, mindful meals, and working with a supportive practitioner may be a healthier path. Remember: your worth is never measured in grams or numbers.

The Bottom Line

Macros aren’t about restriction—they’re about awareness and balance. By shifting your focus away from “eating less” and toward “fueling better,” you can create meals that leave you energized, satisfied, and supported in your wellness journey.

And here’s the best part: you don’t have to be perfect!

Start small, stay curious, and let your body’s feedback guide you.

Reach out and let me know if you give this a try, and as always…

BE WELL
L