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What the HELL are Macros?!

Jim Rothfork carbohydrates fats marcos protein

Macros or Macronutrients are nutrients that provide calories or energy. These nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:


These are crucial for you to start counting. It is easier than you think and I am going to show you how.

The breakdown

  1. Carbs - Carbohydrates- There are many foods that contain carbs but we are only concerned with eating the good ones. These include whole wheat breads, pastas, brown rice, fruits and veggies. Carbs In Depth
                 The bad as you guessed it are sugars in candies, sodas, juices, cakes, cookies and all the other shit you are going to want. I will show you how to properly cheat meal, no worries.
  2. Protein - If you are not vegan or vegetarian then this will come easy. This is all your meats, fish, poultry, pork, beef, eggs, dairy and soy. This one shouldn’t need much explanation. If you are vegan/vegetarian then you should be aware of where to get your sources of protein. Protein In Depth
  3. Fats - Yes fats are good! This can come from different sources, the meats you eat, and also avocados, oils you use to cook and nuts. These are the good fats, these are the fats that get rid of the bad fat. These are your friends. Fats In Depth

But how much of each to do you need to eat? There are plenty of ways to count and keep track of your macros for weight loss or gain. However for simplicity here are links to the best macro calculators online so you can start right now. That’s RIGHT! Not tomorrow, Monday or January 1st, TODAY!

Now just so you are aware these are just estimates, they will not be exact numbers. Other things such as gender, age, physical activity all contribute to this number. You can decide to do your own calculation with a calculator or use one of the following links. These calculators are already setup all you have to do is plug in your numbers.

Easiest Phone friendly


Easy Phone friendly


Moderate best on computer



Best phone app to keep track of your macros



 Don’t worry all this math will make sense in the end.

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