You’ve probably seen the word “macros,” otherwise known as “macronutrients,” pop up a dozen times while scrolling through your Instagram feed (well, that’s if you follow any fitness fanatics like me). Why though? They’re hands-down the most important thing you need to understand about nutrition if you want to get rid of your stubborn belly fat and actually have enough energy to enjoy it. So yeah, they’re a pretty big deal.

Macros are energy sources we get from eating food. These energy sources are fats, carbohydrates (carbs), and protein. Together they create calories (energy). They’re essential to our survival. This is why elimination diets don’t work. You remove one of these macros, and bad things are bound to happen. Your body will be thrown out of whack. Fat will begin to be stored in places it’s never been before. Energy levels will begin to plummet faster than you can say “coffee, please.” And your body will begin to eat itself, literally. Doesn’t really sound like a great time. Well, that’s what happens when you decide to mess with your body’s energy sources. Don’t do it.

So how do these macros relate to calories? Each gram of fat, protein, and carbs produce a certain amount of calories (energy) for the body to use. This is the exact breakdown:

Fats: 9 calories/gram

Carbs: 4 calories/gram

Proteins: 4 calories/gram

If you have a surplus of unused energy, it will turn into fat. If you have a deficit of energy, you will burn fat. In other words, if you eat too much and don’t burn it off (you don’t get off your butt), you will gain weight. If you eat the right amount and work off more than you eat (you get off your butt), you will burn fat. Now, there is a right, and a wrong way to do this. I do not recommend starving yourself and then working out like a fitness maniac to shed some pounds. That’s extremely dangerous, and the perfect recipe for an overnight visit to the hospital. However, I do recommend finding a healthy balance of macros and pairing it with a fitness regimen that’s customized to reaching your goals, whether that’s to lose stubborn belly fat, or to build up that butt.

Let’s look at a classic diet scenario:

You’ve tried to follow your two or three friends’ diet plans with them, and probably received two wildly inconsistent results. Well, take a look around you. Does everyone have exactly the same body, metabolism, and lifestyle? No. So why would generic advice work for everyone? It doesn’t.

What works is following a plan that’s based off your body and needs. Someone who is 6’5” and 220 lbs is going to burn through what he/she eats differently than someone who is 5’4” and 110 lbs. It’s science, and I have the facts to back it up.

Macro counting centers around you, not others. Your gender, age, weight, height, daily activity level and fitness goals (gain muscle or lose weight) all play a role in how many grams of calories, fats, carbs, and protein you need to eat per day to get the body of your dreams. 

How to Calculate Your Macros

I hate math, and if you’re like me, you do too. I could try to explain how to calculate your macros by hand, but that would get messy, and you would say “f**k this!” after 10 minutes. Fortunately, my custom macro calculator does the math for you. Click here or click the Macro-Calculator tab in the navigation bar, answer a few questions HONESTLY, and within seconds get your daily macronutrient results in your email inbox. Yes, it’s that easy!

Want to learn more about macros and other nutrition must-know tips that will help you shed fat, feel energized, and love your body? Get access to all the secrets in my book, Eat to Thrive. The Anti-Diet Cookbook!