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Macros is short for Macronutrients, which is the basic breakdown of the food we eat.

There are MACROnutrients which are your Protein, Fat, Carbohydrates, and then there are MICROnutrients which are the vitamins, minerals, amino acids, sugars and other things we get from our food.

Macronutrients form the basis of Flexible Dieting/counting macros. These macros are the basis of all calories you consume.

A quick breakdown of each:


  • Protein is the most efficient nutrient at switching off hunger signals; it is the most satiating nutrient

  • Protein builds, maintains and repairs muscle, is responsible for the production of healthy blood cells and enzymes, and strengthening the immune system

  • Animal Sources: Meat, poultry, eggs, fish, seafood and dairy

  • Plant Sources: Spirulina, quinoa, buckwheat, tempeh, beans, lentils, nuts and seeds

  • 1 gram protein = 4 calories


  • ‘Carbs’ are the primary energy source for one’s body

  • Not all carbs are created equal: simple vs complex carbohydrates

  • The body functions better on complex rather than refined or “white” carbohydrates

  • The more colorful the sources of carbohydrates, the better

  • Vegetables are the forgotten source of carbohydrates, so make sure you eat your greens!

  • Sources: Vegetable, whole grains, beans, lentils, and fruits

  • Complex Carbohydrates Examples: Oatmeal, quinoa, sweet potatoes and leafy greens

  • Simple Carbohydrates Examples: Bagels, pastas, pretzels, cookies, candy and fruit juice

  • 1 gram carbohydrate = 4 calories


  • They are needed for cell structure, brain health and play roles in many metabolic function as well

  • Certain fats are used as energy and form a large “reserve” for future needs

  • Omega-3 and Omega-6 are essential because the body cannot make them, therefore we must eat them

  • Fats help us absorb fat-soluble vitamins A, D, E & K

  • Fats have twice the calories per gram than protein and carbohydrate

  • You don’t need to eat as much in terms of volume to provide the same amount of energy

  • Sources: Fish, nuts, seeds, olives, cold-pressed oils, coconut oil and butter

  • 1 gram fat = 9 calories

Flexible dieting (IIFYM/ If it fits your macros)  is simply the counting and tracking of macronutrients (protein, carbohydrates, and fat) to achieve a body composition goal. 


Essentially, to change your body you can eat whatever you want so long as you hit your macro goals. But we don't want to flood our body with just anything, our goal at MacroShred is to make sure you're given the knowledge on healthy nutritious foods but know that your occasional "fun food" is ok, and that your relationship with food is a healthy one.

So as you can see, macro counting isn't like the "traditional diets" that we know of today. Traditional diets, more often than not, are temporary and deprive us of certain foods. Macros make it ok for us to still eat the foods we love and still give our bodies the nutrients it needs for our body type and body goals.

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