Fuel your body with intention, not confusion.
You’ve probably heard the term “macros” thrown around — maybe in a fitness class, on a health podcast, or from someone tracking their meals in an app. But what exactly are macros, and why do they matter for your health, energy, and goals?
Let’s break it down.
What Are Macros?
“Macros” is short for macronutrients — the three main nutrients your body needs in large amounts for energy and function:
1. Protein
2. Carbohydrates
3. Fats
These are different from micronutrients (like vitamins and minerals), which your body needs in smaller amounts.
Why Do Macros Matter?
Each macronutrient plays a unique role in how your body feels, moves, and performs:
✅ Protein = Repair & Strength
● Builds and repairs muscle tissue
● Supports metabolism and hormones
● Helps with satiety (keeps you full!)
Found in: chicken, fish, eggs, Greek yogurt, beans, tofu
✅ Carbs = Energy & Recovery
● Main energy source for your brain and muscles
● Supports workout performance
● Replenishes glycogen after exercise
Found in: fruits, veggies, rice, oats, potatoes, whole grains
✅ Fats = Hormones & Absorption
● Supports brain health and hormone production
● Helps absorb fat-soluble vitamins (A, D, E, K)
● Keeps skin, joints, and cells healthy
Found in: avocado, olive oil, nuts, seeds, fatty fish
Do You Need to Track Macros?
Not necessarily. Tracking macros (like using MyFitnessPal or Cronometer) can be helpful for:
● Learning what’s actually in your food
● Understanding portion sizes
● Supporting specific goals like fat loss or muscle gain
But for many people, focusing on balanced meals is a simpler and more sustainable place to start.
A Simple Way to “Eat Your Macros”
At H2L, we often educate clients to build a balanced plate using this visual:
● 1/2 plate non-starchy veggies (fiber + micronutrients)
● 1/4 plate protein
● 1/4 plate complex carbs
● Add healthy fat (olive oil, avocado, nuts, etc.)
This combo helps regulate blood sugar, boost energy, and support body composition goals — without the stress of weighing and measuring everything.
How to Find the Right Macro Balance for YOU
There’s no one-size-fits-all ratio. Your ideal macro intake depends on your:
● Body composition
● Activity level
● Health goals (e.g. fat loss, muscle gain, maintenance)
● Medical history (e.g. blood sugar concerns, hormone imbalances)
Our H2L nutrition coaches can help you determine the best starting point and adjust as needed.
🚫 Common Macro Myths (Busted)
❌ “Carbs make you gain weight.”
→ Carbs are fuel. Overeating anything can cause weight gain — it’s not just about carbs.
❌ “You need low fat to lose fat.”
→ Your body needs healthy fats for hormone balance, especially women.
❌ “Protein is just for bodybuilders.”
→ Protein is essential for everyone, especially as we age and want to preserve lean muscle.
Final Thoughts: It’s About Quality + Balance
You don’t have to be perfect with your macros.
You just need to be intentional.
Start by asking:
● Did I include protein at this meal?
● Do I have a source of fiber-rich carbs?
● Is there a healthy fat to help with satiety and hormones?
With a little education and a lot of grace, you can fuel your body in a way that supports energy, strength, and long-term health.
Ready to Learn More?
If you’re curious about how to apply macros to your unique goals, let’s talk. Our nutrition coaches at H2L offers personalized nutrition coaching to help you feel strong, nourished, and confident in your choices.
📅 Book a free consult or ask about our nutrition services at the front desk or online.