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How to Count Your Macros

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What are "macros" and how can they help you achieve your goals? 

A macronutrient is something our body requires in large amounts.

There are three macronutrients: protein, carbohydrate and fat. 

What do they do?! 

PROTEIN are compounds that contain carbon, hydrogen, oxygen and nitrogen. They are 3D structures formed by linked chains of amino acids and are used by the body for growth, repair and recovery. Protein provides the necessary amino acids (the building blocks of protein) for muscle proteins to repair and fuel the many metabolic processes of our body. Protein is also vital to maintain the immune system, manufacture hormones and enzymes and replace the red blood cells that carry oxygen to the muscles. 

are compounds that contain carbon, hydrogen and oxygen. They are fast burning sources of energy and are broken down into glucose (the main source of fuel for our cells). Carbohydrates are necessary in providing energy to our body. They are super important in order to fuel add re-fuel training by providing energy for our muscles. There are different types of carbohydrates, each with varying roles in our body. 

are compounds that contain carbon, hydrogen and oxygen. They are dense sources of energy that help fuel the cells in our body, keep us feeling satiated and help to maintain hormonal balance. Fats are the primary energy source at low intensity exercise and a higher fat diet proves to be beneficial because the body becomes more efficient at burning fat for fuel while sparing glycogen (carbohydrate source). The most common and abundant type of fat in the body are fatty acids and are classified based on their chemical structure/level of saturation.

The food we eat is made up of protein, carbohydrate and fat - these nutrients ultimately determine the calories of food. 

Being aware of the amounts of protein, carbohydrate and fat we consume is very important to our health, performance & weight loss goals. 

How do we know how much we need?! 

Everyone's needs vary based on body composition, activity level, metabolism and goals. Our general recommendations are as follows but we recommend working with a coach.

Our partner BODZii is a personalized nutrition & lifestyle coaching service. The BODZii team will teach you how to properly balance your nutrition and time your macronutrients to achieve your goals. 

Team Bodzii

Our general macro recommendations  


0.8g - 1g per lb. of body weight


1.5g - 2g per lb. of body weight


0.5g - 1g per lb. of body weight



You can find the calorie and macronutrient information for all of our meals here.


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