Understanding Macros: A Beginner’s Guide to Protein, Carbs, and Fats

When it comes to building healthy habits and supporting your fitness goals, few things are more foundational than understanding macronutrients, or "macros" for short.

Whether your goal is to lose weight, gain muscle, balance your blood sugar, or simply feel better throughout the day, knowing how to balance your macros can make a big difference in how your body performs and feels.

In this guide, we’ll take a closer look at what macronutrients are, why they matter, and how to figure out the right balance for you. You’ll learn how protein, carbs, and fats each play a unique role in fueling your body, and you’ll get a simple step-by-step process to start tracking your macros if you’re ready to give it a try.

As a health coach at PartnerMD, I work with members every day to simplify nutrition, turn confusing information into clear strategies, and build lasting habits that support long-term health. Let’s get started.

Watch: PartnerMD Health Coach Ozzy Hussaini explains how macronutrients affect your health.

What Are Macronutrients?

Macronutrients are essential nutrients that your body requires in large amounts to function at its best. They serve as your body’s main sources of energy, help build and repair tissues, support hormone production, and regulate many vital metabolic processes.

There are three main types:

• Protein

• Fats

• Carbohydrates

Each one plays a distinct role in your overall health and daily energy levels. Understanding how these nutrients work and how much of each your body needs can help you create a balanced diet that supports your long-term goals.

Protein: The Building Block

You’ve probably heard people talk about increasing their protein intake, and for good reason. Protein is essential for:

• Building and repairing muscle

• Supporting immune function

• Keeping you full and satisfied

Protein digests slowly, which helps prevent overeating and stabilizes energy levels throughout the day.

Common protein sources include:
Chicken, fish, eggs, tofu, Greek yogurt, beans, and whey protein powder.

Each gram of protein contains 4 calories. So, if your snack has 20 grams of protein, that’s about 80 calories coming from protein alone.

💡 Did you know?
Your body can’t store protein for later use like carbs and fats. That means you need to eat protein regularly throughout the day to support muscle repair and metabolism.

Fats: The Energy Reserve

Despite their bad reputation, fats are essential for good health. They help regulate hormones, support nutrient absorption, and store energy.

There are two main types of fats:

• Unsaturated fats (the healthy kind): found in avocados, olive oil, salmon, nuts, and seeds.

• Saturated fats: found in butter, red meat, and processed foods (best enjoyed in moderation).

Each gram of fat has 9 calories, making it the most calorie-dense macronutrient, so a little goes a long way.

💡 Did you know?
Healthy fats actually help your body absorb vitamins A, D, E, and K. Without enough fat in your diet, you may miss out on these key nutrients that support your immune system, bones, and vision.

Carbohydrates: Your Body’s Main Fuel Source

Carbs are your body’s preferred energy source, especially for your brain and during high-intensity exercise. Despite what you may have heard, carbs aren’t the enemy. It’s all about choosing the right kinds.

There are two main types:

• Complex carbs: Whole grains, fruits, vegetables, and legumes. These provide fiber, steady energy, and help regulate blood sugar.

• Simple carbs: Processed foods, sweets, and refined grains that can cause quick spikes and crashes in blood sugar.

Like protein, each gram of carbohydrate contains 4 calories.

The CDC recommends that 45–65% of your daily calories come from carbohydrates, depending on your activity level and goals.

💡 Did you know?
Your brain runs almost entirely on glucose, which comes from carbohydrates. That’s one reason cutting out carbs completely can leave you feeling tired, foggy, and irritable.

Tracking Your Macros

If you’re curious about how much protein, fat, and carbs you’re eating in a day, macro tracking can be a great tool, especially short-term. Apps like MyFitnessPal make it easier to log foods and visualize your daily intake.

Tracking for even a few weeks can help you learn what a balanced plate looks like and build better long-term habits.

Step-by-Step Guide to Finding Your Macros

If you’re ready to take the next step and calculate your own macros, here’s a simple guide to get started:

Step 1: Determine Your Calorie Needs

Use an online Total Daily Energy Expenditure (TDEE) calculator to estimate how many calories your body needs based on your age, gender, height, weight, and activity level.

Step 2: Set Your Goals

Are you looking to lose weight, build muscle, or maintain your current level of health?

• Weight loss: Aim for a slight calorie deficit.

• Muscle gain: Add a small calorie surplus.

• Maintenance: Stay near your TDEE.

Step 3: Choose Your Macro Ratios

Your ideal macro breakdown will depend on your goals, but here’s a general starting point:

• Protein: 0.8–1.0 grams per pound of body weight

• Carbs: 45–65% of your total calories

• Fats: Fill in the rest, but never dip below 40 grams per day.

Putting Your Macro Knowledge Into Action

Understanding macros is one of the best ways to take control of your nutrition. Once you understand how proteins, carbs, and fats work together, you can start building meals that keep you energized, satisfied, and on track with your goals. Small adjustments in your daily habits can lead to big changes over time.

If you ever feel unsure about where to start or how to fine-tune your plan, that’s completely normal, and it’s exactly what health coaches are here for.

How a PartnerMD Health Coach Can Help

Calculating and balancing macros on your own can feel overwhelming, and that’s where we come in. PartnerMD health coaches work one-on-one with you to personalize your nutrition strategy, set realistic goals, and make sustainable changes.

From macro education to meal planning and accountability, our coaches help you make sense of the numbers and turn them into lifelong habits.

Follow PartnerMD for More Insights

Thanks for reading! If you found this guide helpful, be sure to follow PartnerMD on social media for more tips, tools, and resources from our expert health coaches.

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