Understanding Macronutrients Balancing Proteins, Carbs, and Fats

Have you heard the adage that abs are made in the kitchen, not the gym? Well…it has a lot of truth to it! That’s because what we eat has the power to enhance our workouts or negate the benefits of exercise. Because of that, it’s super important to understand the significance of our food choices and the impact they have on our bodies and our health goals. 

What Are Macros in Food?

So, let’s talk about food. More specifically, let’s talk about what’s in our food, the parts of food that fuel our bodies, give us energy, keep our muscles going, and keep our brains sharp. While all parts of food have an important part to play in our health, there are three components of food that play huge roles in how every system in our bodies works. These three components are called macronutrients (or macros), and they are protein, carbohydrates, and fats.

If you’ve ever tried to eat healthier, lose weight, gain muscle, or just feel better in your body, chances are you've heard about macros. But what do these components do? How do they work? And how do you know what balance of them you need to meet your health goals? All great questions!

While everybody is different and has different goals and energy needs, I can give you a basic understanding of what each of these macronutrients is, what it does, and generally how to eat to give your body what it needs. 

Macronutrients are the three main nutrients our bodies need in large amounts (compared to micronutrients, which we need in smaller amounts). Macros are what provide us with calories and energy for every function and every cell in our bodies. Each macro plays a different role - protein for building and growing, carbs for quick energy, and fats for long-lasting energy and to carry nutrients around our bodies. These three macros work as a team; they all have different jobs, but when they work together, our bodies thrive.

What Are Macros in Diet

Let’s look at each macro more closely so we have a better understanding of why they are so important. 

First, protein. There has been a ton of focus on protein lately, and for good reason. Protein is essential for building and repairing tissues, especially muscles. It's also involved in making enzymes, hormones, and immune cells. Our hair, skin, nails, and even parts of our blood are made from proteins, so we want to make sure we are eating enough of it!

But, how much is enough? Like I said before, it varies from person to person, but a reasonable goal for a sedentary person is .36 grams per pound of body weight. For an active person, that goes up to 0.54 -- 0.91 g/lb of body weight. So, an active person who weighs 150 lbs will need around 81-136 grams of protein per day. Now, I realize that is a big spread and that is because everyone has different needs. It gets more complicated when we adjust for women, and then more complicated again when we factor in the fluctuations in hormones. But, at baseline, everyone should shoot for at least half of their body weight in grams of protein every day. 

And, if we listen, our bodies let us know when we are not giving them enough protein. If you notice muscle loss or weakness, fatigue, frequent illness or slower recovery from workouts or injury, you might want to assess your protein intake.

You might ask how you could possibly eat that much protein! Start with the simple strategy of making it a point to add a good source of protein to every meal and snack. Solid protein sources are lean meats, poultry, fish, eggs, Greek yogurt, hard cheeses, cottage cheese, milk, beans, quinoa, nuts, seeds, tofu, and tempeh. 

Next, let’s talk about carbohydrates, the energy boosters for our systems. 

Carbs are our bodies’ favorite and fastest source of energy. When we eat carbs, our bodies break them down into glucose (sugar), which is what our bodies use for immediate and quick energy. If we eat more carbs than we need, the excess is stored in our muscles and liver (and eventually fat cells) to be used later.

While carbs have gotten a bad rap recently, and there are many diets that say they should be avoided or limited for weight loss, that is not always the healthiest way to go. Carbs are essential for the functioning of our systems (think brain function and hormone balance), and they are needed for fuel, especially if we are working out. But, some carbs are better than others. When eating carbs, we want to reach for the complex carbs like whole grains (brown rice, quinoa, oats), starchy vegetables (sweet potatoes, squash), legumes, fruits and vegetables. And, we want to avoid the simple carbs like white bread, pastries, candy, soda, and most highly processed snacks. 

Best Macro Ratio

While I can’t emphasize enough that everyone’s nutritional needs are different, I can give a general recommendation for a balance of this macro in your diet. Typically, you should create a diet in which carbs make up 45–65% of your daily calorie intake. So if you eat 2000 calories a day, you might aim for 225–325 grams of carbs. But again, quality matters a huge amount when we are talking about carbs. Choose more fiber-rich, whole food carbs over processed options.

Like with protein, our bodies will let us know when we are not fueling them well enough for our energy expenditure. If you experience brain fog or fatigue, low energy during workouts, poor recovery, food cravings, or mood swings, you might want to look at the amount and quality of the carbs you are eating. 

Lastly, let’s talk about fats. Fat used to get a bad rap, but good fats are actually essential for our health. Fats provide long-lasting energy, help absorb fat-soluble vitamins (A, D, E, K), and support brain and hormone function. Fats can be confusing because there are several types of fats, and the conflicting information we get about fats can feel overwhelming. 

We have unsaturated fats, which are generally healthy. These include monounsaturated fats like olive oil, avocado, and nuts. Also healthy are the polyunsaturated fats like fatty fish (salmon, sardines), flaxseeds, and walnuts. Less healthy, but still okay in moderation, are the saturated fats like cheese, coconut oil, red meat, and butter. Fats to avoid are the trans fats (or partially hydrogenated oils) that are often found in processed foods.

Our bodies need fats for our cells to function properly, so make sure you are eating enough of the good fats.  Again, this varies from person to person, but fat should make up about 20–35% of your total daily calories. For a 2000-calorie diet, that’s about 44–78 grams of fat per day. Signals that you are not getting enough fat include dry skin and hair, hormonal imbalances, constantly feeling hungry, and trouble absorbing certain vitamins and/or vitamin deficiencies.

Some yummy and easy ways to add good fats to your diet are to drizzle olive oil on roasted veggies, toss nuts in your salad, or spread almond butter on apple slices!

Okay! Now that we have a good understanding of what macros are, let’s look at the part that trips most people up—balancing macros. How in the world do we synthesize all of this information and create meals that are in line with our needs? 

Well, we don’t have to spend hours on a food tracking app or measuring every gram of ingredient we put on our plates. It’s best to start with the simple approach of building each meal aiming for a balanced plate that looks like this: 

• 1/2 plate veggies or fruits

• 1/4 plate protein

• 1/4 plate carbs

• And a source of healthy fat
  
  

One idea is a stir-fry with chicken or tofu (protein), bell peppers and broccoli (veggies for micronutrients and complex carbs), brown rice (complex carb), and sesame oil (fat).

Or try turkey (protein) on whole grain bread (complex carbs), with avocado (fat), and a side of carrot sticks (veggies). 

Simple and Bbalanced Macros. 

When talking about macros with clients, I am often asked about tracking them. There are many apps that make it easy to track your macros. While this can be helpful if you are just starting to learn about food and nutrition and are curious about having a better understanding of what you are eating, it can also be a slippery slope. Often people get caught up on these numbers and forget to listen to their bodies. Our bodies are constantly giving us information about what is working and what is not working. So, by eating mindfully (paying attention to what you are putting in your mouth, chewing well, and eating slowly), and listening to and learning what makes your body feel good, you should be well on your way to a healthy, balanced diet. You’ll get the hang of balancing your meals once you tune in to how food affects your energy, mood, and hunger.

So, let’s work together to challenge the old myths about macros. 

Eating fat does not make us fat! We need GOOD fats! And excess calories, regardless of macro source, can cause weight gain.

Carbs are NOT bad! We need carbs because every system in our bodies needs fuel. 

Protein is not only for bodybuilders! Everyone needs protein for cell repair all over our bodies! And, we all need to be building muscle, especially as we age!

Remember, life is all about balance. You are not going to eat a perfectly balanced meal all the time. Nor should you want to! There is so much more to life and food than counting macros. 

But, these simple guidelines can help us to stay within the guardrails:

1. Protein: Include it at every meal and snack

2. Carbs: Choose mostly complex, whole sources and avoid simple carbs

3. Fats: Eat them! But choose the healthy one

Understanding macronutrients doesn’t mean you have to overthink every bite. It’s more about making informed choices, listening to your body, and giving it what it needs to thrive. Because at the end of the day, food isn’t just fuel—it’s enjoyment, tradition, connection, and care. So balance your macros, but also enjoy your meals. You’ve got this!