Macros 101: What They Are and How to Track Them for Results

Fat loss and muscle building don’t have to be a mystery. It starts with understanding your macros.

If you’ve ever wondered why you’re not seeing results despite eating “healthy” and working out consistently, the missing link could be your macros. Understanding and tracking them is one of the most effective ways to lose fat, build muscle, and take control of your nutrition.

Let’s break it down.

What Are Macros?

Macros, short for macronutrients, are the three main nutrients your body needs in large amounts:

• Protein – builds and repairs muscle, keeps you full

• Carbohydrates – your body’s main source of energy

• Fats – essential for hormones, brain health, and long-term energy

Each macro has a specific calorie value:

• 1g of protein = 4 calories

• 1g of carbs = 4 calories

• 1g of fat = 9 calories

Why Macros Matter for Fat Loss and Muscle Gain

Eating the right amount of calories is key — but where those calories come from makes all the difference. Here’s why:

✅ For Fat Loss: You need to be in a calorie deficit — eating fewer calories than you burn. But if you’re not eating enough protein, you’ll lose muscle along with fat, leaving you feeling weak and “skinny fat.” Tracking macros ensures you lose fat, not muscle.

✅ For Muscle Gain: You need to be in a slight calorie surplus — eating more than you burn, while training hard. Getting enough protein is non-negotiable. Carbs help fuel your workouts, and fats support recovery and hormone function.

How to Track Macros (Without Going Crazy)

1. Know Your Goal: Do you want to lose fat, build muscle, or “recomp” (do both at once)? Your goal determines your macro split.

2. Calculate Your Macros: A basic starting point:

3. Protein: 1.6–2.2g per kg of bodyweight

4. Fats: Fill in the rest of your calories after protein and carbs

5. Carbs: 4-10 per kg of bodyweight

Example: For fat loss, a macro split might look like 40% protein / 30% carbs / 30% fat.

3. Use a Tracker App. Apps like MyFitnessPal, MacrosFirst, or Cronometer make it easy. Log your meals and keep an eye on your daily targets.

4. Focus on Progress, Not Perfection. You don’t need to track forever. But tracking for a few weeks builds awareness. You’ll learn how to eyeball portions and understand what your body really needs.

How My Clients Get Results with Macros

At Elevate Fitness, I build custom macro targets based on your body, training routine, and lifestyle — no guesswork. Whether you want visible abs, lean muscle, or just to feel more confident in your clothes, macro tracking gives you the roadmap.

✨ One client dropped 6kg while keeping strength high — all by adjusting macros, not starving herself.✨ Another added 3kg of lean muscle in 12 weeks, thanks to a structured plan and consistent macro tracking.

The Bottom Line

You can’t out-train a poor diet — but you also don’t need to obsess over food.

Tracking your macros helps you:

• Eat the right foods in the right amounts

• Build muscle

• Lose fat (and keep it off)

• Stay full, energized, and strong

Want Help Figuring Out Your Macros?

If you're tired of spinning your wheels, let me build your plan.💪 Custom macros🧠 Smart training🍽 Easy-to-follow nutrition strategies

📩 DM me or apply for coaching at Elevate Fitness and let’s get started.