What Are Macros? A Nutrition Coach’s Guide to Fueling Your Body with Confidence

If you’ve ever tried to eat healthier or follow a specific diet plan, you’ve probably heard people talking about “macros,” which is short for “macronutrients.” But what exactly are macros, and why do they matter so much for your energy, body composition, and overall health?

As a nutrition coach, I find that many people are either overwhelmed by the concept or hyper-focused on numbers without really understanding the “why” behind the approach. So let’s break it down simply and clearly: what macronutrients are, what they do, and how to make them work for your unique goals.

Macronutrients: The Big Three

Macronutrients are the nutrients your body needs in large amounts to function properly. They provide energy (calories) and serve essential roles in how your body runs—everything from hormone production to muscle repair to brain function depends on them.

There are three primary macronutrients: protein, carbohydrates, and fat. Each has a unique function, and each one is essential—not optional—for a balanced, thriving body.

1. Protein: The Building Block

Protein is often the most misunderstood macronutrient. It’s not just for bodybuilders or athletes—protein is necessary for every single person because it helps build and repair muscle tissue, support your immune system, and maintain healthy hair, skin, and nails.

Proteins are made up of amino acids. Some of these are “essential,” meaning your body can’t make them on its own—you need to get them from food. Good sources of protein include meat, poultry, fish, eggs, dairy, tofu, tempeh, lentils, and legumes.

If you’re trying to lose fat, build muscle, maintain a healthy metabolism, or age well, protein should be a priority at every meal.

2. Carbohydrates: Your Body’s Favorite Energy Source

Carbs have gotten a bad rap in recent years, but here’s the truth: your brain, muscles, and cells love carbohydrates. They’re the body’s preferred source of fuel, especially for physical activity and mental focus.

When you eat carbs, your body breaks them down into glucose, which it uses for energy. Any extra gets stored in the muscles and liver for later use.

Not all carbs are created equal. Refined sugars and processed grains can spike blood sugar and leave you feeling tired and cranky. But complex carbohydrates—like oats, sweet potatoes, fruit, beans, and whole grains—are packed with fiber and nutrients that help keep you full and energized.

Carbs are not the enemy. When you choose them wisely and balance them properly, they help you perform, recover, and feel good.

3. Fats: Essential for Hormones, Brain, and Absorption

Fat is another misunderstood macro. People often associate fat with weight gain, but in reality, your body needs fat to survive. It plays a critical role in hormone production, brain health, and the absorption of fat-soluble vitamins (A, D, E, and K).

Healthy fats also help you feel satisfied after meals, support cell function, and reduce inflammation when coming from the right sources.

Some of the best fats come from avocados, olive oil, nuts, seeds, fatty fish (like salmon), and grass-fed butter or ghee. Avoid heavily processed trans fats, often found in baked goods or fried foods, which promote inflammation and cardiovascular issues.

How Much of Each Should You Eat?

That depends on your goals. As a nutrition coach, I always recommend starting with a balanced plate before you get caught up in macro counting.

A general rule of thumb:

• Protein: the size of your palm at each meal
• Carbohydrates: a cupped hand or two, depending on activity level
• Fats: about a thumb-sized portion of healthy fat per meal

If you want to lose body fat, build muscle, increase energy, or stabilize blood sugar, adjusting your macros can help you fine-tune your approach. But the foundation always comes back to quality, balance, and consistency.

Understanding macros isn’t about dieting or obsessing over food. It’s about eating mindfully and with awareness—knowing what your body needs and giving it fuel to perform, repair, and thrive.

Whether your goal is fat loss, more energy, or just feeling stronger and healthier in your daily life, the right balance of protein, carbs, and fats will make a huge difference.

Need help building a macro plan that fits your lifestyle and goals? That’s where nutrition coaching comes in—and I’d love to help you get started.