Everyone says “Oh macros, yeah I know them.” But what does it actually mean and how do we get there? Well, here is your quick and easy guide to help you actually KNOW your macros!
Protein is the non-negotiable foundation of any serious plan. If you’re not willing to prioritize it, you’re not actually serious about changing how you look, feel, or perform. As a baseline, most people should live in the 0.8–1.0 g per pound of bodyweight range—high enough to support muscle, recovery, and hunger control without turning your day into a chicken-eating contest. If someone is carrying higher body fat, use a goal or leaner reference weight or slide them closer to 0.7 g/lb so intake stays realistic while still protective. For athletes, heavy lifters, or anyone pushing real volume in the gym, 1.0–1.1 g/lb is where you tighten things up. Protein is what keeps muscle on your frame in a deficit, builds it in a surplus, stabilizes appetite, and brings structure to the rest of the day. You want results? You anchor protein.
Fats are your support system—hormones, joints, brain, mood. They matter, and when people slash them to the floor, you see it in their energy, sleep, and compliance. A smart range is 0.3–0.45 g per pound of bodyweight, with a hard rule: don’t camp under 0.3 g/lb long-term unless you’re in a very controlled, short phase and know exactly what you’re doing. Hitting that range gives enough dietary fat to support function without letting the “healthy fats” excuse quietly blow past their calories.
Carbs are the lever. After you set protein and fats, whatever calories remain belong to carbohydrates. They’re not the enemy; they’re fuel—especially if you lift, condition, or do anything demanding. Push more carbs around training windows to feel and perform like an actual human: pre-workout for energy, post-workout for recovery. For less active individuals or people who just genuinely feel better a bit lower carb, fine—pull from this column, not from protein. But the hierarchy stays: protein locked, fats respected, carbs adjusted with intent, not fear.
How to:
Protein (non-negotiable)
- General: 0.8–1.0 g per lb
- Higher body fat: use goal/leaner weight or ~0.7 g/lb.
- Athletes/serious lifters: 1.0–1.1 g/lb
Muscle, recovery, hunger control. Non-negotiable.
Fats (hormones, joints, brain)
- 0.3–0.45 g per lb
- Don’t camp below 0.3 g/lb long-term.
Carbs (fuel)
- Whatever calories are left after protein + fats.
- More carbs around training if you want to perform like a human.
