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What the heck are Macros?

Updated on April 19, 2016

Macros, which are actually macronutrients are molecules that our bodies use to create energy. Macros consist of primarily fat, protein and carbs. We see them every day and they are found in all foods. These macros are measured in grams (g) on the nutrition labels.

Let's break them down!

  • Fat provides 9 calories per gram
  • Protein provides 4 calories per gram
  • Carbohydrates provide 4 calories per gram

What is the big deal, why can't I just count calories? Well you can, but counting calories only tells you so much. Yes, you can lose weight counting calories, but you can also lose muscle if you are not careful. Eating less calories than you burn isn't always a good thing!

How do I calculate macros? For the easiest answer let's do this:

First, take your daily protein intake and multiply it by 4. There are 4 calories in a gram of protein.

Now take your fat intake and multiple it by 9. There are 9 calories in a gram of fat.

Next add these two numbers, then subtract the result from the total number of calories you’re aiming for each day.

You now have how many calories you need from carbs each day. Divide this number by 4 as carbs have 4 calories per gram.

Now this may be confusing by try it a few times, see where it gets you. Remember to stay as close as you can to these numbers. I try to stay within 10 grams each on a day to day basis.


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