Wrapping Your Head Around Macros

Calorie is king....right??

Well....Yes, and no.

Regardless of your goal, understanding energy balance is key. Negative energy balance (burning more energy/calories than you consume) will facilitate weight loss, while a positive energy balance (burning less energy/calories than you consume) will promote weight gain.

However, it is the breakdown of those calories that is more important for optimal results!

By tracking the breakdown of calories into three main macro-nutrients, we can ensure that we are providing our bodies with optimal food sources for optimal performances.

"Macros" are the three dietary elements that make up our food: proteins, carbs and fats. All foods and drinks contain one, two or all three of these macro-nutrients and they each have a significant and unique effect on our bodies and metabolism.

Just because two different food items have the same caloric value, doesn't necessarily mean that the macro-nutrient breakdown is going to be the same.

Something like broccoli is going to have vastly different nutrient profiles than something like a bag of Doritos.

Further below, you will find that I have put together a MACRO CHEAT SHEET that will help you determine which foods belong to which macro-nutrient. You can download and print out this cheat sheet for later reference!!


The body's 'building blocks.' Used to build and maintain muscle and lean tissue and facilitate other important bodily functions.

How much??

The amount of protein needed will vary from person to person.

Here at TUF, our clients are recommended to consume 30% of their daily calorie intake to be from protein to aid fat loss and lean muscle mass preservation. This is typically 100-200g of protein each day.

(If you consume 1500 calories per day, this would be 113g of protein)


The most energy-dense source of fuel for the body. Fats can be stored for energy, leading to accumulation of adipose tissue (body fat). Essential for many functions within the body.

How much??

Again, this macro-nutrient is based on body weight, age and individual goals. Our clients are recommended to consume 30% of their calories from healthy fats.

(If you consume 1500 calories per day, this would be 50g of fat recommended)


The bodies most readily available energy source! Also a great source of fiber in our diet.

How much??

Carb intake varies per person and individual goals. The best macro diet zone recommends 40% of calories coming from complex-carbohydrates.

(150g of carbs for a 1500 calorie diet)


Understanding the different macro-nutrients can be confusing but the bottom line is: optimal health ad weight loss can only be achieved with proper balance of each and calorie to a calorie is not necessarily equal.

Once you can easily identify which macro group a food falls into, you can use that information to build healthy, balanced meals that will fuel your body for optimal health and performance. Just remember, your bodies needs are unique to you and what macros work for one person, might not work for another!


The information in this blog is created to provide you general guidelines for determining the amount of protein, fat and carbohydrates your body needs on a daily basis. However, if you are looking for something more specific for YOUR BODY, we create CUSTOM MEAL PLANS that will provide you an exact breakdown of each macro-nutrient on a daily basis for 4-Weeks.

If you are ready to start losing weight, change your nutrition habits and see some serious results in the gym - check out our custom nutrition plan!


At this point, you might be asking yourself; "How do I know which foods belong to which macro-nutrient?"

As promised, I have created a macro cheat sheet that you can download and print out for quick reference! As you progress with your nutritional habits, this sheet will likely become useful to you.



Need a Coach??

If you need to find someone that will push you, hold you accountable, answer all your questions and PUSH YOU to reach a fitness and nutritional goal. Lucky for you, that's what TUF is here for! We create online training programs custom made for each individual that contacts us.


Email us: tuftrainingstudio@gmail.com

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Instagram: @tuftrainingstudio

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