Macros Made Easy: Your Simple Guide to Balanced Eating

How Macros Transformed My Approach to Nutrition and Solved My Digestive Issues and Chronic Fatigue

Let’s start with a little personal story…

Before I learned about macros, I spent years hopping from diet to diet, nutrition challenge to nutrition challenge, thinking food was either "good" or "bad." I lived in a constant cycle of being on track and restricting all sorts of foods or completely off track, indulging in whatever I wanted. I didn’t realize how disconnected I was from what my body truly needed.

I was working out six days a week, sometimes twice a day (this was another lesson I learned down the road about over exercising and not giving your body the rest it needs- but thats a story for another blog post:) and yet I had no idea how to properly fuel myself. I was doing Paleo at the time, which restricted carbs, and I was constantly exhausted. I didn't understand that my body needed more carbohydrates to support my energy levels. It became clear that my low energy was due to a lack of fuel, not my effort. Despite thinking I was eating "clean" and following all the rules, I wasn’t giving my body the nutrients it needed.

This became painfully obvious when I decided to take on yet another challenge: Whole30. Like many times before, I thought this would be the solution to low energy levels and GI issues. I had tried several diets before, believing that restricting food groups or doing a challenge would solve everything. But once again, despite following the Whole30 protocol to a T, I didn’t feel better. My energy levels remained low, and my digestive problems persisted.

Around that time, I came across a food blogger on Instagram who mentioned that even healthy foods like nuts could cause GI issues if consumed in excess. That was a lightbulb moment for me. I realized that my reliance on nuts—because of the low-carb, high-fat diets I was following—was likely contributing to my problems. Nuts were a cornerstone of my diet. I added them to my oatmeal, salads, smoothies, and snacks without ever considering portion size or the balance of my overall diet.

This realization led me to experiment by cutting back on nuts. And within just a week, my digestive issues improved dramatically. It was my first introduction to understanding how macro balance—not just food labels of "healthy" or "unhealthy"—affects how you feel. I had been consuming far too much fat and not nearly enough carbohydrates to support my active lifestyle. This imbalance was at the root of many of my issues, not the specific foods themselves.

After that, I began to educate myself more on macros and how to fuel my body properly. I learned that carbohydrates are not the enemy. Slowly, I reintroduced carbs into my diet, and everything changed. My energy levels soared, my sleep improved, and my sugar cravings lessened, and my digestion felt “normal” for the first time in years!

This experience taught me the power of balancing macronutrients for my unique needs, and now as a macro coach, I see how transformative this approach can be for others as well. By focusing on what my body truly needed, rather than chasing the next diet trend, I was able to finally feel better, improve my digestion, and find sustainable energy. Macros allowed me to take control of my nutrition and unlock a new level of full-body wellness that I didn’t know was possible.

I’ve put together a simple guide to introduce you to the concept of macros and how to start incorporating them into your routine. My hope is that it will help you unlock the power of balanced nutrition and begin to experience true food freedom!

In this guide, I’m breaking down how to estimate macros and provide tips on how to adjust macro targets based on your specific goals.

What Are Macros?

Before we dive into estimating, let’s briefly go over what each macronutrient does:

• Carbohydrates (Carbs): Your body’s primary energy source. Carbs fuel your workouts and daily activities, and they’re found in foods like fruits, vegetables, grains, and legumes.

• Proteins: Essential for muscle repair, recovery, and growth. Protein also helps you stay full and maintain lean muscle mass. You’ll find protein in foods like meat, fish, eggs, dairy, beans, and plant-based sources like tofu.

• Fats: Fats support hormone production, help absorb vitamins, and provide a concentrated source of energy. Healthy fats come from sources like olive oil, avocados, nuts, seeds, and fatty fish.

The Value of Estimating Macros

Learning to estimate your macros is like learning a new language in the world of nutrition. It helps you understand exactly what’s on your plate and how it’s contributing to your health and fitness goals. The more you practice, the better you’ll become at quickly identifying the macro breakdown of a meal just by looking at it.

Whether you’re just starting out or fine-tuning your nutrition, the ability to estimate macros accurately gives you control over your food choices and allows you to create a diet that works for you.

Estimating carbs, protein, and fats is a valuable tool that helps you align your diet with your specific goals. Using simple methods, like your hand to gauge portion sizes, makes it easier to track and adjust. Whether you’re aiming for fat loss, muscle gain, or maintenance, this process takes time, practice, and adjustments as you learn what works best for your body.

Step-by-Step: How to Estimate Your Macros

1. Start by Understanding Your Daily Caloric Needs
   The first step in estimating macros is understanding how many calories you need per day. You can use a simple online calculator that factors in your age, gender, weight, height, and activity level to get a rough idea of your daily caloric needs.
   
   *Free Macro Calculator Here
   

2. Learn to Estimate Protein
   Protein is the foundation of muscle maintenance and fat loss. A good rule of thumb is to aim for about 1 palm-sized portion of protein (like chicken breast, fish, or tofu) at each meal. For reference, a palm-sized piece of meat is around 25 grams of protein.

   Pro Tip: When you're estimating protein, practice using your hand to gauge portion sizes. Over time, you’ll be able to glance at a meal and feel confident in the protein content.

3. Estimate Carbohydrates
   Carbs fuel your body, especially during workouts. A cupped handful of cooked grains like rice, quinoa, or pasta, or a medium-sized piece of fruit equals about 20-30 grams of carbohydrates. Including a variety of carb sources like fruits, veggies, and grains can help balance your energy levels.

   Pro Tip: Learn to identify the difference between fiber-rich carbs (like veggies and whole grains) and refined carbs (like white bread), which can have different effects on energy and hunger.

4. Estimate Fats
   Healthy fats play an important role in keeping you full and satisfied. A thumb-sized portion of fats, like olive oil, nuts, or avocado, equates to around 10-15 grams of fat. Fat is more calorie-dense than protein or carbs, so a little goes a long way.

   Pro Tip: Keep an eye on your fat sources. While it’s essential to include healthy fats, portion control is key since they pack more calories per gram than protein and carbs.

Adjusting Your Macros Based on Your Goals

• For Fat Loss:
  If your goal is fat loss, you’ll want to prioritize protein to help maintain lean muscle mass while reducing overall calories. This will help prevent muscle loss and keep you full. Gradually reduce your carbs and fats to create a calorie deficit, but don’t go too low—your body still needs carbs for energy and recovery.

• For Muscle Gain:
  To build muscle, you’ll need to increase your overall calorie intake, with an emphasis on both protein and carbohydrates to fuel workouts and muscle recovery. Make sure you’re eating enough to support muscle growth without gaining too much fat. Carbs should be slightly higher to ensure you have energy to train.

• For Maintenance:
  If your goal is to maintain your current body composition, focus on balancing your macros. Most of my clients thrive with a 30 P / 30 F / 40 C macro split. Keep your protein intake steady to support muscle mass, and adjust your carbs and fats depending on your activity levels and how your body feels. Maintenance is all about balance and listening to your body’s hunger cues.

Customizing your macros—carbs, protein, and fats—can truly transform your nutrition journey and set you on the path to achieving your goals. By learning how to tailor your macro intake to your unique needs, you’re not just making healthier choices; you’re empowering yourself to take control of your health and well-being.

Keep in mind that mastering this skill takes time and practice. You’ll find your rhythm as you adjust and tweak along the way, and that’s completely okay! With each step, you’ll discover what works best for your body, leading to a more balanced and fulfilling relationship with food.

When you embrace this knowledge, you're setting yourself up for a more rewarding health journey—one where you get to clearly leverage your nutrition to serve you and your goals, whether you're looking to lose fat, build muscle, or simply find a better balance in life.
Here’s to mastering your macros and enjoying all the benefits that come with it!

If you’re ready to dive deeper and need some personalized guidance, feel free to check out my one-time macro count Package or
1:1 coaching program. Together, we can create a nutrition plan that fits you perfectly.