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  • Writer's pictureMichelle Wilson

What are Macros and How to Use Them Properly (part 1/3)

Part 1: what are macros?

We keep talking about macros around here, but what are they exactly?

First of all, macros (macronutrients) are not a quick fix diet or a trend. They are literally the 3 main nutrients in food that give you your energy: 1. protein 2. carbohydrates

3. fat

In a short summary, here is what their main jobs are:

  • Proteins: important to maintain current lean mass (everything except fat mass) and to also help with managing your satiety levels consistently; P is the most physically satiating macro of the 3

  • Carbohydrates: main energy system for the body (broken down as: fibre, sugar, starch); needed for training performance and daily energy function

  • Fats: vital for hormonal health, joint care, brain function and satiation; can help slow down nutrient absorption, allowing us to feel more full (satisfied) longer

1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories

The amount of each of these macros that are best for you depends a lot on your diet and lifestyle history as well as your future goals. That’s where a nutrition coach can help.

Using a macronutrient calculation* is a much better way to get the proper amount of each macro for you to lose, gain or maintain your weight because if you just count calories you’re not paying attention to the value of those calories and which are best for those goals.

* This doesn’t mean using an online calculator because that doesn’t take into account who you are as a human, what your diet history is like, your personal lifestyle and your habits/preferences. A qualified and experienced nutrition coach would be trained in how to calculate the best macros for your individual needs.

To see how our coaches take the customized approach to your goals via macronutrient tracking, visit and complete the inquiry form at the bottom of the page. You can learn more about each of our team coaches at

Follow along on my next blog post: why do we use macros for body composition goals?

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