“Macro” is short for macronutrients, the nutritional components that make up the calorie content in our food: protein, fat & carbohydrates. Micronutrients (vitamins, minerals, sodium etc.) while important do not have caloric values. Flexible Nutrition, Reverse Dieting, IIFYM are all different names for counting macros.


Macro numbers represent the amount (in grams) of protein, carb and fat you want to be eating on a daily basis. These numbers are calculated based on your personal goals, gender, age, exercise routine, lifestyle and current weight--so they will be different for every person!


We NEED dietary protein to survive and thrive. Our bodies are always using protein to build, repair and maintain muscle--it’s needed for nearly every metabolic process in our body. Protein helps us feel fuller for longer, provides a more continuous and steady supply of energy, synthesizes neurotransmitters, enzymes and immune system chemicals! It also requires more energy to digest than fat or carbs! 1 gram of protein = 4 calories.

Poor carbs, they get such a bad rep! Our body breaks down carbohydrates into glucose--the preferred fuel source for your body. If you don’t get enough carbohydrates both your mental and physical performance will suffer! (And you’ll probably be constipated). 1 gram of carb = 4 calories.



Despite it’s terrifying name, dietary fat plays an important role in making and balancing hormones, forming cell membranes as well as our brain and nervous systems, it’s also the most energy dense macro! 1 gram of fat = 9 calories.


Hitting your target amount of protein, carbs, and fat will help you hit your goals in the most efficient way possible! In order to see a change in body composition we want enough protein to lose fat and build lean muscle, enough carbs to have great energy and enough fat to keep your systems balanced!