Macros 101: What They Are, Why They Matter, and How to Eat for Your Goals

Whether you're training for a race, trying to lose fat, or just aiming to feel stronger and more energized, understanding your macros is a powerful step toward real results.

💡 What Are Macros, Anyway?

“Macros” is short for macronutrients—the three main nutrients your body needs in large amounts:

• Protein 🥩 builds and repairs muscle, supports metabolism, and helps you stay full

• Carbohydrates 🍚 are your body’s preferred energy source (yes, carbs are not the enemy!)

• Fats 🥑 support hormone function, brain health, and long-term energy

  
  

Each macro plays a unique role in how your body functions and how you feel throughout the day.

⚖️ Why Macro Balance Matters

You could be eating the “right” number of calories and still struggle to lose fat, build muscle, or feel satisfied—because calories alone aren’t the full picture... and once I figured that out, the game changed for me.

The balance between your protein, carbs, and fats affects everything from body composition to hunger levels and energy.

Working with Coach Vicki is super helpful in determining your ideal macro targets based on your goal(s):

• Weight and height

• Body composition goals

• Activity level

• Metabolism

• Hormone health

• Personal food preferences and schedule

  
  

👟 A Real Example: 190 lb, 5’4” Female, Goal = Fat Loss

Let’s say you’re a 190 lb woman (I wonder where I got this example), 5’4” tall, and you want to lose 50 pounds. You work out several times per week (strength and/or cardio), and you're ready to clean up your nutrition.

🎯 Suggested Macros for Fat Loss:

These are just general starting points—ideally refined with a coach:

• Calories/day: ~1,700–1,800 (for steady, sustainable fat loss)

• Protein: 140–150g (about 0.75–0.8g per lb of body weight to preserve lean muscle)

• Carbs: 130–160g

• Fats: 50–60g

  
  

This keeps you full, supports muscle maintenance while losing fat, and gives you energy for workouts and everyday life.

🥗 Sample Macro-Balanced Day

Here’s what a day of simple, whole food eating might look like:

🍳 Breakfast – Protein Scramble + Oats

• 2 whole eggs + 3 egg whites

• 1/2 cup sautéed spinach + bell peppers

• 1/2 cup oats with 1 tbsp chia seeds + 1/4 cup berries→ ~35g protein / 35g carbs / 15g fat

🥗 Lunch – Grilled Chicken Power Bowl

• 4 oz grilled chicken breast

• 1/2 cup cooked quinoa

• 1/2 cup roasted broccoli + 1/4 avocado

• Olive oil + lemon dressing→ ~40g protein / 30g carbs / 18g fat

🍽️ Dinner – Turkey Lettuce Wraps + Roasted Veggies

• 4 oz ground turkey (lean)

• Romaine or butter lettuce for wraps

• 1/2 cup roasted sweet potato + zucchini→ ~35g protein / 30g carbs / 12g fat

🥤 Snack – Greek Yogurt + Nut Butter

• 3/4 cup plain Greek yogurt

• 1 tbsp almond butter + cinnamon→ ~25g protein / 15g carbs / 10g fat

Optional Pre/Post-Workout Snack

• 1/2 banana + protein shake→ ~20g protein / 20g carbs / 2g fat

  
  

💪 Final Thoughts

Macros aren't about restriction—they're about fueling your body with intention. The right balance can help you:

• Drop fat while preserving muscle

• Feel fuller, longer

• Train harder and recover faster

• Ditch food guilt for good

  
  

If you're not sure where to start, don’t guess—work with us to help you dial in the numbers, support you with meal ideas, and adjust as your body changes.

Ready to see what macro-balanced eating could do for you? Have big goals in mind? We have a number of transformation challenge plans that will help you succeed! Let’s talk!