Macronutrients | What are they?

Macronutrients, or “macros,” as they’re commonly referred to, are the 4 types of nutrients found in all foods. Not to be confused with micronutrients, which are vitamins and minerals, macros consist of protein, carbohydrates, fats, and alcohol (yep, even alcohol).

Calorie count

Macros have a calorie count per gram of each, respectively. The table below breaks them down. When you look on the Nutrition Facts label on food products, these numbers are how each serving gets calculated.

MacroCalorie Count
Protein4 calories per gram
Carbohydrate4 calories per gram
Alcohol7 calories per gram
Fat9 calories per gram

One thing to keep in mind

Each macro has several functions in your body. There’s a plethora of them for each, but it’s important to note that each are all necessary for your health.


If you’ve been in the fitness space for 60 seconds, you’ve likely heard the words, “gym,” “bro,” and “protein,” and “where are your calves?”

Protein is one of the most popular question when it comes to fitness, whether it’s building muscle or weight loss. For good reason, too. Protein are essential to help your body function. Breaking down into amino acids, protein is a very important part of why muscle tissue heals.


I think the only thing more demonized in this world than carbs is Tobey from the Office or Blake from Breaking Bad (let’s be real, she sucked). There’s been a stigma behind them for decades, which is why Keto is such a huge trend. And just to be clear, if Keto works for you, all power to you. BUT! I think saying they suck is a bit harsh.

Carbs breakdown into the fuel source for your brain (sugar). Taking in carbs strategically can ACTUALLY help your recovery from workouts and aid in your goals. But again, if you’re no carb, kudos!


As the other 2, fats are essential for your daily living. While there are “good and bad” fats, the good fats have a good slew of benefits. Certain Vitamins are absorbed and transported within your body via fat. This aids in the health and function of internal organs, skin, and bones, just to name a few.

Tracking your Food

Food tracking has become a great tool lately. With several apps out now, there’s virtually no reason why you can’t. Convenience, budget friendly, and simplicity all play a role in which one to get.

I’m slightly biased, but I personally use the 1st Phorm App. With this, you can actually speak to a coach through the app. Or hell, request the guy writing this to help you on the app! (Look up Travis Ritter)

Closing Thoughts

Putting together a diet plan to fit your macros can be a challenge. That’s why I recommend meeting with a licensed, nutrition expert such as a Registered Dietician or likewise. Also, talk to your physician about any pre-existing conditions that could play a factor in your fitness journey.