City Lifestyle

Want to start a publication?

Learn More

Featured Article

What are Macros?

The 3 major nutrient groups

What are Macros?

Macros (short for macronutrients) consists of the 3 major nutrient groups we eat every day:

  •  Proteins
  •  Carbohydrates
  •  Fats

We have all looked at the nutrition labels on foods and drinks because they tell us calorie amounts – but do we ever look past “Total Calories”?

Bodies function at an optimal level when we find the right balance between all 3 Macro groups. Our daily calorie intake within these groups will usually be determined by our activity level, age, and weight goals.

MAINTENANCE - You consume approximately the same number of calories as you burn in a day causing your weight to stay the same.

BULK - You eat more calories than you burn. This creates a caloric surplus in our body, and you gain weight, however, if you eat and train efficiently, the weight will be mostly muscle.

CUT - You burn more calories than you consume. This creates a caloric deficit in your body, and you lose weight.

Macros are not a diet, but a lifestyle. Be in control. Take time to understand consumption within each of these major nutrient groups versus just looking at calorie count alone, and you will gain freedom within your food choices having less guilt. Our daily calories should never come from just donuts and sweets.

How many calories are in macronutrients?
Carbs 1 gram=4 calories
Protein 1 gram = 4 calories
Fat 1 gram= 9 calories

Chicken, egg whites, low-fat cottage cheese, Greek yogurt, white fish

Nuts, seeds, avocadoes, nut butters, salmon, egg yolks, seed oils

Fruits, vegetables, grains, sugars

There is no such thing as bad food when counting macros, just better choices.

Eat Smarter Not Less

Jamies Instagram @jamiefitfoodnfuel