macros that matter

In the fitness world, it’s easy to get lost in the weeds. We argue about keto versus low-fat, or whether a sweet potato is “cleaner” than a slice of bread. While internet sparing can be fun, it’s important to remember that the vast majority of people online don’t know what they’re talking about.

A few years ago, I hired a business coach. Each month she would give me specific tasks. These tasks were designed to help me level up my repeated behaviors … my habits. As you might expect, the next step in that process was to begin assessing my performance each month. No feelings, no emotions, just cold hard facts. Stuff like average revenue per member, my owner benefit, and how long our members were hanging around. Slowly, over time I learned how to focus on things that mattered. I noticed my better months were the ones in which I focused on the important items.

Focusing on things that don’t matter is what constitutes a lot of discussion on nutrition these days. People focus on debates like (1) diet A vs. diet B, or (2) THE BEST superfood, or (3) cutting out this food category because it does XYZ to your body.

Let’s do better. Today, let’s cover 3 critical numbers that will greatly improve your nutrition habits if you simply track them.

Total Caloric Intake: The Master Switch

Yes, we have to talk about how much food you’re eating. How we track is less important than if we track. If you’re trying to lose weight (or gain muscle), you need a working idea of your total caloric intake.

• For Weight Loss: You must be in a deficit. No amount of “clean eating” overrides this fact.
• For Muscle Gain: You generally need a surplus (or at least maintenance) to provide the energy required for tissue repair.

Here is a very simple chart I use for “how many calories a person needs”. Please keep in mind these values are guestimates. I don’t actually know the precise number of calories you need but the good is we don’t really need to be precise here.

Here is the chart:

It’s most helpful to think of these numbers as starting points. When working on fat loss, I like to have folks start at the top end of the fat loss section or sometimes even in the low end of the maintenance section. Then, we can work down accordingly. I use the same approach in reverse when working on muscle gain.

Takeaway: you cannot ignore caloric intake if your goal revolves around weight manipulation (gain or loss).

Protein: The Building Block

If calories determine your overall weight, protein determines your body composition. The term composition specifically describes our total weight in relationship to our total fat and/or total muscle. All weight loss (or gain) isn’t created equally. Weight change without consideration for composition can have deleterious effects.  

• 3 reasons why protein intake matters: (1) protein has the highest thermic effect of any food, so the calories burned during digestion are higher, (2) it’s incredibly satiating (i.e., it keeps you full). And (3) protein is required to stimulate muscle protein synthesis (MPS), which is the bodily process for building muscle.
• How much: aim for roughly 0.75g to 1.0g of protein per pound of body weight on a daily basis.

3. Fiber: The “Hidden” Macro

In an “on the go”, “highly processed world”, fiber is often the first thing to disappear in a person’s diet. Why do we care?

• Satiety: fiber slows down digestion, keeping you full long after a meal. Satiety is particularly important when trying to lose weight (hunger correlates to poor nutritional choices).
• How much: Women should aim for 25g–30g+, and men should aim for 35g–40g+. If you hit these numbers, it almost guarantees you’re eating enough whole foods, which is another way of saying congratulations, you’re eating like an adult.

Sample Day of Eating (what does this actually look like)

Here is how two different athletes might structure a day to hit the macros that matter. Side note – this is not a meal plan prescription; there are many ways to hit the desired intake(s) we’ve described above. It will require you to put some thought and effort into what you’re buying, washing / preparing, and ultimately eating each week. You should build your plan around the food available to you in your area and the food you enjoy eating.

The 150lb Female

Targets: ~1,800 Calories | 150g Protein | 30g Fiber

• Breakfast: 1 cup egg whites scrambled with 2 whole eggs, spinach, and 1 slice of sprouted grain toast.
• Lunch: 5oz grilled chicken breast, 1/2 cup cooked quinoa, and 2 cups mixed greens with 1/4 avocado.
• Post-Workout: 1 scoop whey protein and a medium apple.
• Dinner: 5oz baked salmon, 1.5 cups roasted broccoli, and 4oz roasted sweet potato.

The 200lb Male

Targets: ~2,400 Calories | 200g Protein | 40g Fiber

• Breakfast: 1 cup rolled oats (cooked) mixed with 1.5 scoops whey protein, 1/2 cup blueberries, and 1 tbsp chia seeds.
• Lunch: 7oz lean ground turkey taco meat, 1 cup black beans, and 1 cup shredded cabbage/slaw.
• Snack: 1 cup plain low-fat Greek yogurt with 1/4 cup high-fiber granola.
• Dinner: 8oz grilled flank steak, 1 large russet potato (with skin), and 2 cups grilled asparagus.

Pro-Tips: How to Increase Your Fiber with Less Bloating

If you’ve been living on protein shakes and white rice, jumping straight to 40g of fiber can feel like a brick in your stomach. Here are some useful strategies:

• Slow Down: instead of trying to double your fiber overnight, increase your intake by 5-10g per week until you hit your target. These slower changes will give your body time to adapt.
• Drink (more) Water: Fiber acts like a sponge, if you don’t drink enough water that sponge gets stuck. For every 10g of fiber you add, aim for an extra 8–12oz of water.
• Cook Your Veggies: If raw kale or broccoli makes you bloat, try steaming or roasting them. Breaking down the tough cellulose fibers with heat makes them much easier to process.
• Avoid the Training Window: fiber slows digestion so keep intake lower in the 60 minutes immediately before or after workout.

Quick Wins

The Bottom Line

Worry less about carbs vs. fat for getting in shape. Worry less about “super foods” and don’t worry at all about “the best diet”.

Focus on (1) total caloric intake, (2) protein intake, and (3) fiber intake. When a person is focused on the macros that matter, the rest of their diet tends to take care of itself.

Want help putting this together specifically for you? Book a Meeting with one of our coaches and let’s talk.

Hope this helps,

James