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If you’ve ever felt lost trying to navigate your nutrition or wondered how to fuel your body without falling into restrictive diets, macros might just be the game-changer you need. Counting macros is more than just another trend—it’s an educational tool that gives you the power to fuel your body, support your goals, and eat without guilt.
But what exactly are macros? And how can you start tracking them without overwhelm? Let’s dive into the no-nonsense truth about macros and how you can start using them TODAY.
Want more help? Inside my 12 week Strength + Nutrition Challenge you’ll unlock access to my Macro Mentorship for Beginners to simplify the process and get results faster!
What Are Macros, and Why Do They Matter?
Macros (short for macronutrients) are the three nutrients your body needs in large amounts to function: protein, carbohydrates, and fats. Each plays a vital role in your energy levels, body composition, and overall health.
Here’s a quick breakdown:
- Protein: Repairs and builds muscle, supports metabolism, and helps you age well.
- Carbohydrates: Your body’s main energy source—essential for fueling workouts and daily activities.
- Fats: Supports hormone production, nutrient absorption, and cell health.
Tracking macros helps you understand your body’s fuel needs, balance meals, and make educated choices that support your goals.
Why Counting Macros Beats Dieting
Unlike restrictive diets, tracking macros allows for flexibility and sustainability. Here’s why macros are superior:
- No food is “off-limits.”
- It teaches portion control and balance.
- You can tailor it to YOUR goals—whether you want to lose fat, build muscle, or maintain your weight.
The goal is to build lifelong habits that make healthy eating feel easy—not stressful. And once you understand the basics of macro counting, you’ll be able to use them for life.
Related: Transform your Body with Strength Training and Nutrition
How to Calculate Your Macros for beginners
Figuring out your macros can seem overwhelming, but I’ve got your back.
- Calculate Your Calories
Start with your Total Daily Energy Expenditure (TDEE)—the number of calories you burn daily. - Set Your Goal
Adjust your calorie intake based on your goal (e.g., fat loss = calorie deficit, muscle gain = calorie surplus). - Divide Into Macros
Use a ratio like 40% carbs, 30% protein, 30% fats, or adjust based on your needs.
Feeling stuck? My 12 week Strength Training + Nutrition Challenge makes it easy by doing the math for you + telling you exactly what ratios to shoot for!
Common Myths About Macros (And the Truth)
Let’s clear up a few misconceptions:
Myth: Carbs make you gain weight.
Truth: Carbs are your body’s primary energy source. Overeating ANY nutrient leads to weight gain—not just carbs.
Myth: Fat is bad for you.
Truth: Healthy fats (like avocado, olive oil, and salmon) are essential for hormones, cell health, and energy.
Myth: You have to track forever.
Truth: Tracking is a short-term learning tool. Once you understand portions and nutrient balance, you can transition to more intuitive eating.
Why Protein Is a Game-Changer
Protein is the MVP of macronutrients, especially if fat loss or muscle building is your goal.
- Keeps you full longer.
- Helps repair muscles after workouts.
- Supports a strong metabolism as you age.
- Helps to balance blood sugar at meals
Pro Tip: Aim for 30-50g of protein per meal. Sneak in more with protein powders, Greek yogurt, cottage cheese, or lean meats.
Macro-Friendly Meal Ideas
Wondering what eating with macros looks like? Here’s a sample day:
Breakfast: Veggie-loaded egg scramble with avocado and whole-grain toast (Protein: 25g, Carbs: 30g, Fats: 12g).
Lunch: Grilled chicken salad with olive oil dressing and roasted sweet potatoes (Protein: 35g, Carbs: 40g, Fats: 15g).
Dinner: Baked salmon, quinoa, and steamed broccoli (Protein: 30g, Carbs: 25g, Fats: 18g).
Snack: Greek yogurt with berries and almonds (Protein: 20g, Carbs: 15g, Fats: 8g).
Eating balanced doesn’t have to be boring!
P.S I created an entire resource of macro friendly recipes inside my 12 week Strength + Nutrition Challenge. These are meals I use every day for myself and my family!
Overcoming Challenges With Macros
Tracking macros isn’t without it's hurdles, but they’re all manageable:
- Short on time? Use apps like MyFitnessPal or Cronometer to make tracking faster.
- Hate cooking? Start with easy, no-cook meals like rotisserie chicken salads, oats, or yogurt bowls.
- Frustrated with numbers? Focus on hitting your protein goal first and staying within calories. From there you can fine tune the best ratio of carbs + fats.
Remember: It’s about progress, not perfection.
Related: Why Strength Training is Key to Fat Loss in Women
Tools to Simplify Tracking Macros for beginners
- Apps: MyFitnessPal, Carb Manager, or Cronometer.
- Kitchen Essentials: Digital food scale, measuring cups, and meal prep containers.
- Macro Mentorship: Get step-by-step guidance and accountability with personalized help from me inside my 12 Week Strength + Nutrition Challenge.
Client Success Stories
Still not sure if macros are for you? Check out these wins:
- Kris: Overcame restrictive eating and learned how to fuel her body without fear.
- Lisa: Gained strength, lost inches, and ditched her spin class burnout by embracing macros and strength training.
- Kayla: lost 37 pounds + managed her PCOS symptoms.
- Erin: saw strength gains + a nice perky booty at the gym
- Carly: Was able to eat MORE to boost energy for mom life without gaining weight
Your transformation story could be next.
Ready to Take the Next Step?
Macros aren’t just about numbers—they’re about creating a sustainable, healthy relationship with food. If you’re ready to ditch the confusion and start feeling amazing in your body, check out my 12 week Strength + Nutrition Challenge.
In this program, I’ll guide you every step of the way—from setting your macros to building balanced meals—so you can crush your goals without stress.
Learn more about my 12 Week Strength + Nutrition Challenge here!
Xo, Victoria
P.S. Big news! I now accept HSA insurance payments! Claim 30% discount when you pay in full!
Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.
Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.
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