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By: Nazirah M. Jones M.S., CPT-NASM

Have you ever heard of the term "macros"? No, it's not some kind of science fiction character or an abbreviation for a complicated scientific concept. Macros are simply the macronutrients found in the foods we eat, and they play a crucial role in our daily calorie intake.

So, what are macronutrients? They're the nutrients that provide us with energy in the form of calories. There are three types of macros: carbohydrates, proteins, and fats. Each of these macros has a different calorie value per gram, and they're all important in different ways.

When you're tracking your macros, it's important to consider your daily calorie number. You can't just look at the number of grams you're consuming, you need to equate it to your daily calorie intake. This means that you need to be mindful of the amount of each macro you're consuming and adjust your portions accordingly.


If you're looking to beef up or tone up, protein is your best friend. This mighty macronutrient is essential for building and repairing muscles, making it a game-changer when it comes to transforming your body composition.

You see, protein is like the construction worker of your body. It's responsible for building and repairing your muscles, and without it, your muscles won't grow or recover properly. And let's face it, who doesn't want to be strong and muscular?

Whether you're looking to shed a few pounds or bulk up, protein should be a staple in your diet. It'll help you build the lean, mean, fighting machine of a body you've always dreamed of. So, don't skimp on the protein, my friends. It's the key to unlocking your full potential and reaching your fitness goals.


Carbs, my friends, are not the enemy. They're actually your trusty sidekick when it comes to fueling your workouts and recovering like a champ. Don't let anyone tell you otherwise!

Carbs are like the gasoline to your car. They're the body's main source of energy, and without them, you'll be running on fumes. Plus, they're not just there to fuel your workouts, they also help with recovery by replenishing glycogen stores. It's like a magic potion for your muscles.

And let's not forget about the unsung hero of carbs: fiber. Not only does fiber keep things moving in the digestive department, but it also plays a crucial role in keeping your insides healthy. So, don't forget to factor in some fiber when calculating your daily carb intake.

So, remember folks, carbs are your friend, not your foe. Don't be afraid to load up on the good stuff and fuel your body like a boss. And when in doubt, just remember that 10% of your carbs should be from fiber, roughly 25g/day for women and 38g for men. Now, go out there and conquer your workouts like the carb-loving champion you are!


I'm here to tell you that fats aren't the enemy, they're actually pretty darn important. Not only do they help with cell growth and function, but they also provide a secondary source of energy for your body. But, just like your mom always said, you are what you eat. So, you want to make sure you're only consuming high-quality sources of fat.

When it comes to fats, say YES to unsaturated fats (polyunsaturated and monounsaturated). These are the good guys that you want to get most, if not all, of your fat intake. They're like the superheroes of the fat world, swooping in to save the day and keep your body functioning like a well-oiled machine.

But, on the other hand, say NO to saturated fats and trans fats. These are the villains of the fat world, and you want to avoid them like the plague. They're like the joker and two-face, causing chaos and wreaking havoc on your body. So, consume them sparingly, if at all.

Remember, folks, fats aren't the enemy, but you want to make sure you're consuming the right ones. So, say YES to unsaturated fats and NO to saturated and trans fats. Your body will thank you for it.

So, the next time you hear someone talking about macros, don't be intimidated. Just remember that they're simply the nutrients in our food that give us energy, and tracking them can help you maintain a healthy diet and reach your fitness goals.


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