Look, I’m not a nutritionist. I didn’t go to school for this, and I definitely don’t have a PhD in anything remotely related to diet science. If you have serious health concerns, go talk to your doctor. I’m just a guy who knows a lot about lifting things, eating things, and making sure those two activities work well together. Also, I’m not your boss. So, do whatever you want, I’m just here to help.
Alright, let’s get into it.
What the Heck Are Macros?
Macros (short for macronutrients) are the three main building blocks of the food you eat:
Protein – 4 calories per gram
Carbs – 4 calories per gram
Fat – 9 calories per gram (because science decided fat should be fancy and energy-dense)
Your body needs all three to function properly. No, cutting out carbs won’t magically make you shredded, and yes, fat is actually good for you. The trick is balancing them in a way that supports your goals.
But First: A Quick Lesson on Calories
Look, I don’t make the rules, we all have to obey the laws of thermodynamics. Calories are just a unit of energy. Your body burns a certain amount every day to keep you alive and functioning. If you eat more calories than you burn, you gain weight. If you eat fewer, you lose weight. If you eat exactly what you burn, you maintain. That’s it. No magic. No secret fat-burning foods. Just science doing its thing.
Now, let’s figure out how to use this to your advantage.
Step 1: Find Your BMR
Your Basal Metabolic Rate (BMR) is how many calories your body burns at rest basically, the energy you need just to exist. You can use a BMR calculator to get an estimate, but remember, it’s just that an estimate. Your actual calorie needs depend on factors like activity level, muscle mass, and whether or not you’re a human furnace who sweats in the winter. You might need to tweak things as you go.
But Wait—Doesn’t BMR Just Help You Maintain?
Great question. If you only ate your BMR calories and did absolutely nothing all day, then yes, you’d maintain your weight. But that’s not what we’re doing here.
We’re using BMR as a starting point because we’re also moving our bodies every day, whether that’s weightlifting, walking, or whatever form of exercise you actually enjoy. I personally like an incline treadmill for walking or a solid lifting session, but do what works for you.
By keeping your intake around your BMR and adding daily movement, you create the calorie deficit needed for fat loss, without starving yourself or feeling miserable. This is the sustainable way to do it, not the “crash diet and regret everything” way.
Step 2: Setting Up Your Macros
Once you have your estimated calorie needs, here’s how to break them down:
Start with Protein
I always recommend 1-1.5 grams of protein per pound of your goal body weight.
If your goal weight is 150 lbs, you’d aim for 150-225 grams of protein per day.
Why? Because protein helps build and maintain muscle, keeps you full, and forces you to chew more (bonus jaw workout).
Set Your Fat Intake
A good target is 20-35% of your daily calories.
If you’re eating 2,000 calories per day, that’s about 45-80 grams of fat.
Fat is essential for hormone health and making food actually taste good, so don’t fear it.
Fill in the Rest with Carbs
Whatever calories you have left go to carbs.
If you’re active, you’ll need more carbs to fuel workouts. If you sit at a desk all day, maybe a little less.
Carbs are not the enemy. Your brain literally runs on them.
Step 3: The 80/20 Rule
I always preach an 80/20 approach to eating, that means 80% of your diet should come from whole, nutrient-dense foods (think lean meats, veggies, fruits, whole grains, healthy fats), and 20% can be whatever makes you happy. Because if your diet makes you miserable, you won’t stick to it.
Final Thoughts (AKA, the Part Where I Wrap This Up Nicely)
Getting your macros dialed in takes some trial and error. You might need to adjust based on how you feel, how your workouts go, and whether or not you’re actually enjoying your life. Because at the end of the day, sustainability > perfection.
So, if you’re trying to get ready for summer (or just trying to feel good year-round), set up your macros, eat a variety of foods, move your body, and don’t stress over every single gram. It’s food, not a math test.
See you next Friday.
— Zac Resident Fit Wit