What Are Macros & How To Count Them?

What Are Macros & How To Count Them?

Have you heard of macronutrients, but not really sure what they are? Beside calorie balance, macronutrients are perhaps the most important component of your diet. Getting the right ratio of carbs, proteins and fats is essential to good health. So, without any further ado, let us explain it for you. What are macros, and how do you count them?

What are Macronutrients?

Macros are a simplification of the word macronutrients and consist of our three primary energy sources: protein, carbohydrates and fats. As you know, food is our body's fuel and all the food we eat gives the body energy in the form of calories. The amount of calories in the food is completely determined by how much carbohydrates, fats and protein the food contains.

How many calories in each macro?

  • 1 g fat = 9 kcal
  • 1 g protein = 4 kcal
  • 1 g carbohydrate = 4 kcal

There is one more thing to take into account when working out what your macronutrient ratio is. It depends on which of the three body types you are closest to. Those three types are Mesomorph, Ectomorph and Endomorph

What should my macro ratios be based on my body type?

Based on your body type, you will need to alter your calorie intake to best suit your body. As a guide we have included pictures below:

What body type are you?

Macros for weight loss and muscle gain

Next, you need to decide what your goal is. Do you want to lose weight, gain weight or maintain your body weight? Based on your goal you can use the table below and the example to calculate your exact macro breakdown.

what is your goal with your weight?
How to calculate macros


How to count macros

Counting macros may seem complicated, but there are several apps that can make it easier, We suggest myfitnesspal, as it has a large database of foods already stored in the app. This makes it easy to log things as you eat throughout the day. 


If you are having trouble hitting your protein goal, try one of our whey based or plant based protein supplements. Hitting your protein goal is key to both weight loss and muscle gain. 

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