Where to begin with macros and why do they even matter?
First and foremost, I am writing this blog assuming that you already know what are macros and micros. But if not, don’t worry. Below I am going to link a few previous blogs I’ve written about macros. If you have a solid background and you’re ready to calculate your macros, let’s dive in!
In this blog, we’re diving into WHY calculating your macros matters way more than just counting calories. Then, I am going to provide you with a FREE video and worksheet at the end, guiding you through exactly HOW to calculate your macros. The video and worksheet teaches you the formula you need to calculate your macros as often as you need, without an app that doesn’t personally know you, without chatgpt, and without coach doing it for you. The video and worksheet is just YOU and your knowledge of your body.
Previous blog posts about macros:
Macros & Meals: http://www.heatherrosewellness.com/macros-meals-more/
Counting Macros: http://www.heatherrosewellness.com/counting-your-macros-isnt-enough/
Protein: http://www.heatherrosewellness.com/protein-packed-recipes-the-how-what-why-to-choosing-protein/
If you’ve ever tried to get healthier—whether it’s losing weight, building muscle, or just having more energy—you’ve probably heard the phrase: “calories in vs. calories out.” But that statement isn’t completely true; there’s a deeper, more effective way to approach your nutrition: macronutrients. And, calculating your macros correctly is key to working with your body instead of against it.
Table of Contents
⚖️ 1. Calories Alone Don’t Tell the Whole Story
Sure, calories matter. You need to be in a calorie deficit to lose fat, and in a surplus to build muscle. But here’s the thing: Not all calories are created equal.
1,800 calories of fast food feels very different than 1,800 calories of balanced whole foods, based on macro-balancing meal plans. You could be eating “healthy” but still gaining weight if your macros are off balance and your system isn’t utilizing calories efficiently.
Your body doesn’t just run on calories—it runs on nutrients. And each macroNUTRIENT plays a different role in how you feel, perform, and look.
💪 2. Calculating and Balancing Macros Help You Build and Maintain Muscle Mass as we Age
Maybe you are “eating enough” and taking in “enough calories.” Or at least you think you are. But, spoiler alert – most women are not eating enough calories to support all the processes happening in our bodies. We need calories from macronutrients just for survival, but also for our cognitive functions, our muscle, our hormone and endocrine systems, our bones, ligaments, tendons. All parts of our body need calories from balanced macros just to function on a day to day lifesytle, but even more calories to live optimally.
More specifically, If you’re not eating enough protein, your body won’t have the raw material it needs to build or maintain muscle—no matter how many squats or curls you do. Even in a calorie deficit, hitting your protein target helps preserve lean mass and keep your metabolism running strong.
Want that “toned” look? It’s not about endless cardio—it’s about muscle. And that means dialing in your macros. Keep reading to calculate your macros and track calories more efficiently for your body size and lifestyle.
🧁 3. More Food Freedom, Less Guilt
Ever felt guilty for eating a bagel or some peanut butter? Don’t be. When you track macros, you start to understand where your most favorite foods fit into your calculations instead of labeling them “good” or “bad.” Or, you at least learn healthy variations of your favorites.
Examples:
Carbs aren’t evil—they’re your body’s go-to energy source.
Fats aren’t the enemy—they’re essential for hormones and brain health.
Protein, like meat isn’t terrible on your organs the way people say- it’s a solid source of protein and amino acids, as the building blocks of your muscles
Macro calculating and tracking gives you structure with less restriction. You can enjoy the foods you love and still hit your goals—as long as they fit your macros. efficiently
🚀 4. You’ll Make Real Progress, Faster
When you’re guessing what to eat, progress can feel like spinning your wheels. Calculating and tracking macros removes the guesswork. You’ll know exactly how much protein you need, how many carbs fuel your body throughout the day, how much fat supports your livelihood without overkill.
And the best part? You can adjust your macros as your body changes or your goals shift. In my video (listed at the bottom), I talk about when and how often to recalculate your macros. It’s a personalized strategy and takes adaptations and modifications as you go, not a one-size-fits-all plan.
And, sometimes it takes coaching and guidance.
🧠 5. Calculating + Tracking Macros Teaches You to Eat with Intention
Macro tracking builds awareness—not obsession. You learn what’s actually in your food, how much your body needs, and how to balance your plate.
Eventually, it becomes second nature. You’ll start eyeballing meals and naturally hitting your targets without logging every crumb.
And that’s the goal: sustainable habits, not constant tracking.
🔑 The Bottom Line
Counting macros isn’t just for bodybuilders or athletes—it’s for anyone who wants to eat smarter, fuel their body better, and actually reach their goals.
It’s not about being perfect. It’s about being intentional with your nutrition.
So if you’re tired of guessing, of hitting plateaus, or of feeling stuck… Learn how to calculate your macros by yourself, without an AI generated app, without an expensive coach, without subscriptions. Give macro tracking a try. It might just be the nutrition game-changer you’ve been missing.
Ready to Get Started Calculating Your Own Macros.?
Want help figuring out your personal macros? Check out this worksheet + video that I created and filmed for a previous “calculating your macros” workshop. I had taught that workshop on LIVE screen with several of my clients, so it is the raw, un-edited version. I even lost power halfway through the workshop, but we continued. 🙂 Oh, the joys of technology and zoom! But hey, it still gives you the tools you need to calculate and track your macros.
The above is a the “photo” version of your worksheet to calculate your own macros. Below is PDF download that will be easier to print if prefer paper and pencil.
Beyond this worksheet and video, I’d love to help you Nail Down Your Nutrition, eat for your training/events, or just eat to feel better. Let me know if you’d like additional help and coaching.
If you use this worksheet, snap a pic, share to social media. Let me and others know what was helpful from this blog.