What are Macros?

There are 3 main macronutrients (macros)

1. Protein

2. Carbohydrates

3. Fat

Technically alcohol is the fourth.

How do I track them?

Food with a nutrition label:

• Look at the label, note the serving size and jot down the total amount of protein, carbs and fat. Make sure to weigh and measure your portions for accuracy.

Food without a nutrition label:

• Look up the food on Calorieking.com. Jot down the serving size, and total amounts of protein, carbs and fat.

*If using MyFitnessPal it is a good idea to double check the macros listed as compared to calorieking.com as MFP is not always correct.


Sugar alcohol is treated like a carb in the body, therefore we will track it under carbohydrates.

Look up the alcohol on Calorieking.com. Jot down the total number of calories and the serving size divide that number by 4. That will be the number we use.

Example: CalorieKing lists 1.5 oz of tequila at 96 calories. Divided by 4 = 24g of carbs.

Unfortunate, but true. One shot of tequila has 24 carbs.

*Most alcohol listed in MFP only lists the calories, so be sure to make note of the carbs and subtract from your given total.

Accuracy Tips

• Use a food scale to weigh vs. measuring spoons. It’s easy to overestimate a half cup. With

weighing there are no variables.

• Weigh food raw. When you cook food the water will evaporate during the process changing the weight of the food. A general rule of thumb is that meat will lose 1/4 of its weight when cooked. This weight is variable depending on the method you use to cook (ex. grill, bake, steam) as well as the length of time that the ingredient is cooked for.

*Generally, the nutrition information on the label is for a serving of the raw ingredient unless you are purchasing it already cooked.


Why do I need it?

-Builds muscle and/or prevent muscle loss when you are in a calorie deficit.

-It helps to stabilize blood sugar leaving you feeling fuller longer

Protein Sources:

  1. -Lean meats (chicken/turkey breast, pork tenderloin, ground beef, top sirloin steak, flank steak.

  2. Non-fat plain Greek yogurt -Egg whites -Whole eggs -Fish (salmon, tuna, tilapia, etc.)

  3. Protein powder -Protein bars


Why do I need it?

-Fat assists in vitamin absorption, hormone regulation, brain function, and more.

Fat Sources:

  1. Oils (olive, flax, coconut, etc.) -

  2. Avocado -

  3. Nuts/Nut Butters (almond, peanut)

  4. Flax seed -Cheese -Grass fed butter

*Animal (saturated) fat and trans (found in most processed food) fat are not necessary for the body

and should be limited as much as possible.

**Fats that the body uses most effectively are found naturally and generally come from plant

sources (coconut oil, extra virgin olive oil, almonds, avocado, and flax)


Why do I need them?

- They are the body’s preferred energy source.

Carb Sources (Not an exhaustive list):

  1. Oatmeal

  2. Ezekiel Bread

  3. White/Brown/Jasmine Rice

  4. Quinoa

  5. Squash (all varieties)

  6. Sweet Potatoes/Yams

  7. White Potatoes/Russet Potatoes

  8. Couscous

  9. Flour

  10. Rice Cakes 

*Fibrous carbs: Fruits and veggies (fruit contain a higher carbohydrate value when compared to

most vegetables). Learn what types of fruits contain more sugar (i.e. Bananas)

Download Document Here.