Macro Counting 101: A Beginner’s Guide to Fueling Your Workouts
If you’ve ever felt sluggish during a workout or struggled to lose fat while building muscle, macro tracking might be the missing piece of your nutrition puzzle.
What Are “Macros”?
Short for macronutrients, macros are the three main building blocks of food that supply your body with energy:
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Protein (4 calories/gram): Repairs tissue and builds lean muscle.
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Carbohydrates (4 calories/gram): Primary energy source for explosive HIIT workouts and cardio.
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Fats (9 calories/gram): Essential for hormone regulation, joint health, and sustained energy.
Simple Steps to Get Started
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Calculate Your TDEE: Find your Total Daily Energy Expenditure using an online calculator based on your weight and activity level.
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Set Your Protein First: Aim for ~0.8g–1g per pound of body weight.
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Fill in Carbs & Fats: Allocate ~40% of calories to carbs (for workout performance) and ~30% to healthy fats.
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Use a Free App: Log food intake in apps like MyFitnessPal or Cronometer for 2–3 weeks to build awareness.
