Nutrition Series — Part 2
Know Your Macros.
In our last post, we broke down the pre- and post-workout nutrition windows — the when of fueling your training. If you missed it, go back and read it first. This post builds directly on that foundation.
Now we’re going deeper: the what. Specifically, macronutrients — protein, carbohydrates, and fat. These three make up every calorie you eat, and understanding how they work is the difference between guessing at your nutrition and actually engineering results.
You don’t need a nutrition degree. You need to understand three numbers and what they do for your body.
The Big Three — What Each Macro Does
Protein — 4 calories per gram
Builds and repairs muscle tissue. Non-negotiable if you’re training. Every rep you do creates micro-tears — protein is how your body fixes them back stronger.
Carbohydrates — 4 calories per gram
Your body’s preferred fuel source. Stored as glycogen in your muscles and liver — it’s what powers your lifts, your runs, and your ability to push hard.
Fat — 9 calories per gram
Supports hormone production, joint health, and vitamin absorption. Fat doesn’t make you fat — eating too many total calories does. Don’t fear it.
A typical active person aiming to build muscle might target a macro split around 30% protein / 45% carbohydrates / 25% fat. Splits vary by goal — fat loss, muscle gain, endurance. This is a starting point, not a law.
How to Actually Track Your Macros
Tracking doesn’t have to be obsessive. It just needs to be intentional — at least at the start, until you understand your baseline.
- Find your calorie target first.
Macros live inside your total calories. Use a TDEE calculator to estimate how many calories you burn daily, then adjust — eat slightly above for muscle gain, slightly below for fat loss. - Set protein as your anchor — 0.7–1g per pound of bodyweight.
If you weigh 180lbs, you’re aiming for roughly 130–180g of protein per day. Build the rest of your macros around this number. - Fill in carbs and fat based on your goals.
Higher activity = more carbs. Lower activity or fat-loss focus = slightly less carbs, slightly more fat. Neither is the enemy. - Use a tracking app for 2–4 weeks.
MyFitnessPal, Cronometer, or MacroFactor are all solid options. You don’t need to track forever — just long enough to calibrate your eye for portions and build awareness.
Common Macro Mistakes to Avoid
Not enough protein
Most people eating a standard diet are well under their protein needs. If you’re training hard and not hitting 0.7g per lb bodyweight, your recovery is suffering.
Cutting carbs too hard
Low energy in your workouts? Constant fatigue? Before you assume it’s sleep, check your carb intake. Under-fueled training is a fast track to stalled progress.
Ignoring total calories
Macros matter, but they live inside your calorie total. You can hit your macro percentages and still over- or under-eat. Track both.
Perfection over consistency
Missing your macros by 10g on a Tuesday doesn’t wreck your progress. Consistently being in the ballpark over weeks does more than hitting it perfectly twice.
Tying It Back to Last Week
Now that you know your macros, revisit the pre/post workout post with fresh eyes. Your pre-workout meal should lean carb + protein. Your post-workout hit should prioritize fast protein and simple carbs. The timing and the composition work together — one without the other is leaving results on the table.
Ready to Dial It In?
Macro targets, meal timing, training programming — all of it built around you specifically. At BecauseWeLift Fitness Coaching, we take the guesswork out so you can focus on the work.
Whether you’re just getting started or you’ve been training for years and hit a plateau, a coach who builds your plan around your life makes all the difference.
Learn more about BecauseWeLift Fitness Coaching →
