Cracking the macro code

Today I’m diving into the world of macronutrients, or macros for short. Understanding macros is key to unlocking your fitness potential, because they give you a framework to base your meals around, are far more accurate for tracking intake compared to calories, and allow you to swap in and swap out certain foods at different times, giving you the flexibility to create meals that you might have thought weren’t possible on a diet.

What are Macros?

Macros are the three main categories of nutrients our bodies need in relatively large amounts: carbohydrates, proteins, and fats.

Alcohol is a macronutrient but for obvious reasons, it’s not considered important or something that our bodies need a large amount of.

Each plays a crucial role:

Carbohydrates:

The body's primary energy source, fueling your workouts and keeping you mentally sharp. Think whole grains, rice, pasta, bread, fruits, and vegetables. It’s worth noting at this point that most foods will contain a varying degree of all the macros, e.g. fresh pasta is primarily carbohydrate but contains protein and a small amount of fat. It’s essential to factor this in when training for a specific target, as it’s easy to miss tracking some macros here and there, which will affect your total intake and thus your weight loss or muscle building ambitions.

Proteins:

The building blocks for muscle tissue, essential for repair, growth, and overall well-being. You’re not here reading this if you didn’t know that, so I’ll keep it short. What I will say is that it’s a lot easier to get enough protein if you eat all meat, fish and poultry, dairy and eggs, because these are all complete proteins, which means they contain all essential and nonessential amino acids. Plant proteins and vegan proteins have to have a combination of sources to make a complete protein, which is why so many vegan protein powders will contain a blend of pea, hemp, soy and a lot of other ingredients to make up a nutritional profile that tries to come close to whey protein. Complete sources of protein come from meat, fish, eggs, and when you combine plant-based sources like beans and lentils. Soy is the only plat-based complete protein in and of itself.

Fats:

Provide long-lasting energy, support hormone production, and aid in nutrient absorption. Healthy fats come from sources like avocados, nuts, olives, seeds, egg yolks, natural nut butters, and ‘fatty’ fish. Fats from butters, biscuits, cookies, burgers, cheese, mayonnaises and fried foods can still be eaten and count towards your fat intake targets, but most of your fats on a weekly basis should come from the natural sources listed above.

Why Macros Matter

While all macros are vital, the ideal ratio for you depends on your fitness goals. However, here are a few general principles that apply to the majority of those eating regularly and not following a diet that omits a food group (e.g. keto omits virtually all carbohydrates).

Building Muscle: Prioritise protein (think 30-40% of your daily calories) for muscle growth and repair, with moderate carbs (30-40%) for energy, and healthy fats (20-30%) for hormone regulation. There’s been countless studies on the optimal amount of protein for muscle-building that relates to your bodyweight, and I like to favour the higher end of that, shooting for over 2g per kg of bodyweight, so at least 150g protein per day for a 70kg man. I’d apply this on both a bulk and a cut.

Shedding Fat: Increase protein intake (40-50%) for satiety and muscle preservation, while reducing carbs (10-30%) to force the body to burn stored fat for energy. Healthy fats (30-40%) keep you feeling full.

It’s important to note that losing weight and shedding fat all comes down to your unique energy balance: what energy you expend during a day versus the energy you put back in to your body in the form of food. Cutting carbs is never a guarantee to losing weight, as some would have you believe, which is why I never recommend any of my clients following an extreme protocol like that.

Finding Your Macro Magic Number

Several factors influence your ideal macro intake, including:

Activity Level: Highly active individuals burn more calories and require more carbs for energy. This is known as your Total Daily Energy Expenditure (TDEE). We can work this out alongside your maintenance caloric needs based on weight and height. Remember that whilst this gives you a good idea of where to start with your macros, it’s never an exact science, so tweaks after several weeks of trial and error are to be expected.

Overall Health: Consider any dietary restrictions or health conditions.

Getting Started with Macros

There are plenty of free online calculators to estimate your starting macro needs. However, for personalised guidance, I’m here to help on either a one-off call or through personal coaching.

Here are some tips to get you macro-tracking like a pro:

Track your food intake. Use apps like MyFitnessPal to log your meals and monitor your macro consumption. I have always just used the Notes app on my phone: it’s quicker, easier when you have a handle on macros and I know I can trust my estimations better than some of the user-added versions of food on MyFitnessPal.

Weigh your food, but not forever. A couple of weeks will give you a great idea on what portion sizes look like, which in turn will help you track your own cooking as well as becoming better at estimating what you’re served when you eat out.

Focus on whole foods. Build your meals around nutritious sources of protein, carbs, and healthy fats.

Be flexible. Your needs may change over time. Adjust your macros as needed based on your progress and goals, or if you know a day or two at work or on holiday are going to affect your ability to stick to your targets.

Remember: Macros are a tool, not a rigid rulebook. Finding the right balance takes time and experimentation. Listen to your body, adjust as needed, refer back to your stats, progress and photos, and most importantly, fuel your fitness with delicious, nutritious foods that you enjoy, so it becomes an enjoyable habit and not a chore. You’ll find long-lasting adherence and enjoyment by finding a balance, rather than committing to extreme diets.