Macros 101

Macros, Macros, Macros! I swear that is all you hear now a days. Good news is, it is not just a trend that was started by celebrities. It is actual science! The main trend right now is tracking macros aka IIFYM. Before you can even get into what that is you need to know the basics of macros. We will save IIFYM for another day, for now here is macros 101.

@Mmmadisonmurray Image by Wynsum+Marrow Photography

Macros is short for macronutrients. Macronutrients are proteins fats and carbs. Everything you eat is made up of at least one, if not all of these.

Protein has 4 calories per gram. Everybody needs a different amount, especially if you are trying to lose fat and build muscle but a good place to start is about 0.5-1g per pound of body weight. Protein keeps you full longer and helps you build muscle. Some good sources of protein are:
-Greek Yogurt
-Protein Shakes
-Protein bars

Carbs have 4 calories per gram. Daily needs will differ depending on goals and body type. A good place to start is somewhere between .5-2g per pound of body weight. Carbs will provide your body with energy which a lot of people use as fuel for their workouts. The best place to get your carbs from are fruits and veggies. This way you are keeping your food lean, clean and green. Other carb sources are:

Fats have 9 calories per gram. Like the other macronutrients, daily intake will depend on your goals. However, fat intake is usually a lower than carbs or protein. You should be consuming somewhere around 0.35g-0.7g per pound of body weight. Fats will help regulate your hormones and boost brain function. There are a lot of unhealthy sources of fat so I could try to get your fat from the following food sources:
-Seeds & Nuts

Since everybody is so different and macro intake depends on an individuals goals and body type, the best place to start is with a professional. There are a lot of site online that can calculate your macros for you. Their formulas are correct but they can’t factor in you as a person. I would always try to hire someone that you can meet with in person so that you can really talk to them and they can consider other factors before providing you with your macros.

Madison Murray is certified personal trainer, group fitness instructor, a certified sports and nutrition coach and a certified functional strength coach. For more information head to or check her out on instagram at @mmmadisonmurray

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