Fuelling Your Fitness Goals: A Full Guide to Macros

One thing that will always play a major role in your progress is how you fuel your body. Nutrition is the foundation of any successful fitness journey. Understanding macros—short for macronutrients—can make a huge difference in how you perform and recover, as well as how you feel throughout the day. In this blog, we’ll break down what macros are, why they’re essential, and how to use them to fuel your fitness goals. 

What Are Macros? 

Macronutrients, or macros, are the three main types of nutrients that provide energy (calories) to your body. They are the building blocks that support your body’s growth, repair, and energy needs. The three main macros are: 

1. Protein 
2. Carbohydrates 
3. Fats 

Each plays a distinct and vital role in how your body functions and responds to exercise. Let’s dive deeper into each of them! 

1. Protein: The Muscle Builder 

Protein is essential for building and repairing muscle tissue, making it a critical macro for anyone who’s serious about strength training or muscle growth. It also helps with immune function and the production of enzymes and hormones. If you're looking to gain muscle or maintain lean mass while losing fat, protein should be your best friend. 

How Much Do You Need? 
The recommended daily intake of protein varies based on activity level. For those looking to build muscle or enhance performance, aim for around 1.2 to 2.2 grams of protein per kilogram of body weight. For example, a 70 kg person (about 154 pounds) would need anywhere from 84 to 154 grams of protein per day. 

Sources of Protein: 

• Chicken, turkey, and lean beef 

• Fish and seafood 

• Eggs 

• Greek yogurt 

• Lentils, chickpeas, and beans 

• Protein powder (whey, casein, or plant-based) 

2. Carbohydrates: The Energy Source 

Carbohydrates are your body’s primary energy source. They’re broken down into glucose (sugar) and stored as glycogen in your muscles and liver. When you work out, your body uses that stored glycogen for energy. Without enough carbs, you might feel fatigued during intense workouts, and your recovery time could be slower. 

There are two types of carbs: simple and complex. Simple carbs are quick to digest and provide fast energy, while complex carbs provide more sustained energy over a longer period. 

How Much Do You Need? 

The amount of carbs you need depends on your activity level. For someone who’s active and looking to build muscle or endurance, around 3-6 grams of carbs per kilogram of body weight is ideal. More intense activity (e.g., long-distance running or high-intensity training) might require higher carb intake. 

Sources of Carbohydrates: 

• Whole grains (quinoa, oats, brown rice) 

• Starchy vegetables (sweet potatoes, squash) 

• Fruits (bananas, berries, apples) 

• Vegetables (leafy greens, broccoli, bell peppers) 

• Legumes (beans, lentils) 

3. Fats: The Essential Nutrient 

Don’t be afraid of fats! Healthy fats are crucial for maintaining cell structure, absorbing fat-soluble vitamins (A, D, E, K), and supporting hormonal function. They also play a role in reducing inflammation, which is especially important for recovery after workouts. 

There are three main types of fats: 

• Unsaturated fats (found in plant-based oils, avocados, nuts, seeds, and fatty fish) 

• Saturated fats (found in animal products and some plant-based oils like coconut oil) 

• Trans fats (artificial fats found in processed foods – best avoided) 

How Much Do You Need? 
Around 20-35% of your total daily calorie intake should come from fat, but this can vary depending on your fitness goals. If you’re following a higher-fat diet (like keto), you’ll be getting a larger percentage of calories from fats. 

Sources of Healthy Fats: 

• Avocados 

• Olive oil and coconut oil 

• Nuts (almonds, walnuts, cashews) 

• Seeds (chia, flax, pumpkin) 

• Fatty fish (salmon, mackerel, sardines) 

4.  Daily Macro Breakdown 

When calculating your macro breakdown, both fat loss and muscle building require specific adjustments to ensure you're getting enough protein to preserve or build muscle while maintaining a calorie deficit for fat loss. Here’s a rough estimate of how you could break it down for each goal. The example used is based off 2000kcal, you can adjust to fit your needs. 

For Fat Loss: 

When aiming for fat loss, you’ll want to focus on maintaining muscle mass while in a calorie deficit, so protein intake should be higher, carbs moderate, and fats controlled. 

1. Protein (30-35% of total calories): Protein is crucial to support muscle preservation during fat loss. Aim for 1.2-2.2 grams per kilogram of body weight (depending on how intense your training is). For a 70 kg (154 lbs) individual, this would be roughly 105-154 grams of protein. 

For 2000 kcal, 30% protein would be about 600 kcal from protein, which is 150 grams. 

2. Carbs (35-40% of total calories): Carbs will provide energy for workouts and help maintain muscle mass. Keeping carbs moderate helps with fat loss without sacrificing energy for performance. 

For 2000 kcal, 35% carbs would be about 700 kcal from carbs, which equals 175 grams. 

3. Fats (25-30% of total calories): Since fats are essential for hormone regulation and overall health, you don’t want to skimp on them. However, since you’re aiming for fat loss, fat intake should be kept at a moderate level. 

For 2000 kcal, 25% fats would be about 500 kcal from fats, which is 55 grams. 

For Muscle Building: 

When aiming to build muscle, the goal is to provide your body with enough calories and protein to support growth, while carbs fuel workouts and recovery, and fats support overall health and hormone production. 

1. Protein (30-35% of total calories): Protein is still key for muscle repair and growth. For muscle gain, you'll want to be at the higher end of the protein scale. Aim for the same 1.6-2.2 grams per kilogram of body weight. 

For 2000 kcal, 30% protein would be about 600 kcal from protein, which equals 150 grams. 

2. Carbs (45-50% of total calories): Carbs are crucial for energy and muscle building. With muscle gain, you need more carbs to fuel training intensity and support muscle growth. 

For 2000 kcal, 50% carbs would be about 1000 kcal from carbs, which equals 250 grams. 

3. Fats (20-25% of total calories): Fats should be kept moderate to support hormone levels and overall well-being while still ensuring you're in a calorie surplus or at least maintenance for muscle gain. 

For 2000 kcal, 25% fats would be about 500 kcal from fats, which equals 55 grams. 

Final Thoughts 

Understanding macros is a game-changer when it comes to fuelling your body for fitness. Balancing protein, carbs, and fats will ensure your body has the nutrients it needs to perform, recover, and build. Whether you’re trying to lose weight, gain muscle, or improve athletic performance, the right macro balance is key. 

Remember, there's no one-size-fits-all approach to macronutrient distribution. Experiment with different ratios, listen to your body, and adjust based on how you feel and the progress you're making. Fuelling your fitness goals with the right nutrition is one of the best ways to ensure long-term success!

Written by Tom Weaver