All About Macros: The Foundation of Feeling Fantastic
If nutrition feels confusing, start here. Macros — short for macronutrients — are the nutrients your body needs in the largest amounts: protein, carbohydrates, and fats.
They’re not rules to follow; they’re the raw materials that power how you move, recover, and live.
What Macros Really Do
Protein = Repair & Strength
Protein builds and repairs every cell in your body. From muscles and skin to hormones and enzymes, protein is your body’s “construction crew.”
Why it matters: Helps you recover from workouts, stay full longer, and maintain lean muscle as you age.
Sources: chicken, fish, tofu, Greek yogurt, eggs, beans, lentils, tempeh.
Carbohydrates = Energy & Focus
Carbs are your body’s favorite fuel source. They feed both your muscles and your brain.
Why it matters: Without carbs, energy dips, mood crashes, and performance suffers.
Sources: oats, fruit, rice, potatoes, quinoa, starchy veggies, whole-grain bread.
Fats = Hormones & Longevity
Fats aren’t the enemy — they’re essential. They regulate hormones, protect your organs, and keep you satisfied between meals.
Why it matters: The right fats improve skin, mood, and heart health.
Sources: avocado, nuts, seeds, olive oil, salmon, nut butters.
How to Build a Balanced Plate
The simplest way to apply macros: see them on your plate.
| Macro | Hand Guide | Example Foods |
|---|---|---|
| Protein | 1 palm per meal | chicken, tofu, eggs |
| Carbs | 1 cupped hand per meal | rice, fruit, oats |
| Veggies | 2 fists per meal | greens, peppers, broccoli |
| Fats | 1 thumb per meal | nuts, oils, avocado |
👉 Training day? Add an extra cupped hand of carbs.
👉 Rest day? Add more veggies and a thumb of fat for balance.
Macros & Goals
| Goal | Focus | Quick Tip |
|---|---|---|
| Fat Loss | Keep protein high; moderate carbs & fats | Eat protein with every meal |
| Muscle Gain | Slight calorie surplus; increase carbs | Add a post-workout carb + protein snack |
| Maintenance | Balanced intake | Build habits, not restrictions |
Common Macro Myths
- “Carbs make you fat.” → Only excess calories do.
- “Fat should be avoided.” → Healthy fats are vital for hormones.
- “You need to track every bite.” → Awareness beats perfection.
- “Protein is just for bodybuilders.” → It’s for anyone who wants to age strong.
Your Takeaway
You don’t need to overhaul your diet overnight.
Start by asking:
- Do I have a source of protein at each meal?
- Am I including colorful carbs for fuel?
- Did I add a healthy fat for balance?
Nail the basics consistently, and your body will do the rest.
✨ Ready to go deeper?
Join us for Ask the Nutritionist LIVE every Monday at 12:30 PM EST — or book a 1-on-1 nutrition consult to find your personalized macro balance.
Hosted by the Get Flexy Nutrition Team
We’ll answer your top audience questions LIVE every Monday at 12:30 PM EST on Instagram & Facebook — then upload the replay here each week.!
Follow @GetFlexyFitness on Instagram & Facebook
