Beginner's Guide to Nutrition & Macros

Nutrition is simply the food and drink we consume to fuel our bodies. The right balance of nutrients supports everything from muscle growth and fat loss to energy, sleep, and mood.

Good nutrition doesn’t mean extreme dieting or cutting out everything you love. It means making informed choices that support your goals, while still enjoying food.

Understanding Macros (Macronutrients)

Macros — short for macronutrients — are the nutrients your body needs in large amounts. There are three main ones:

1. Protein (4 calories per gram)

• Purpose: Builds and repairs muscle, keeps you full.

• Examples: Chicken, turkey, eggs, Greek yogurt, tofu, fish, protein powder.

• General target: 0.7–1g of protein per pound of body weight (or goal body weight).

  
  

2. Carbohydrates (4 calories per gram)

• Purpose: Main source of energy, especially for training.

• Examples: Rice, oats, fruits, potatoes, bread, pasta, veggies.

• Not the enemy — carbs fuel your body and brain!

  
  

3. Fats (9 calories per gram)

• Purpose: Supports hormones, brain function, and overall health.

• Examples: Avocados, nuts, olive oil, seeds, fatty fish, egg yolks.

• Don’t skip fats — they’re essential.

  
  

Balanced Plate Example

A simple way to start building meals:

• ½ plate veggies or fruit

• ¼ plate lean protein

• ¼ plate carbs

• Add a small serving of healthy fat

What Are Your Macros?

Here’s a basic macro breakdown for body recomposition (fat loss + muscle building):

• Protein: ~30–35% of your calories

• Carbs: ~40–50%

• Fats: ~20–30%

You can calculate your daily calorie needs using an online calculator, then apply those percentages.

Or if you’re just starting, focus on:

• Eating protein with every meal

• Including a carb source (especially around workouts)

• Adding healthy fats daily

• Drinking enough water (2–3L/day)

  
  

Beginner Tips

• Consistency beats perfection. One treat won’t ruin progress, just get back on track.

• Track your food for awareness (MyFitnessPal or similar).

• Don’t undereat — eating too little can slow down your progress.

• Sleep and stress matter — both impact hunger, recovery, and fat loss.

What to Focus on First

1. Hit your protein target daily

2. Eat mostly whole, minimally processed foods

3. Stay hydrated

4. Be consistent — results take time!

   
   

Starting your nutrition journey doesn’t have to be overwhelming — focus on building simple, sustainable habits one step at a time. Fuel your body, stay consistent, and be patient with yourself. Progress comes from what you do consistently, not perfectly. You’ve got this!