All About Macros – Part 2

Part 1 of “All About Macros” explained what macronutrients are, and we also went over several examples of each type of macro. Now that you are familiar with the terms, let’s go over how to use the concept of counting macros to your advantage.

Remember the days of calorie counting? Those days are so over, and macros are the cool new thing to focus on. Why?  Because we know that 10 pieces of candy is NOT nutritionally the same as a fresh salad with protein, even though calorically they may be the same.

It’s important to get nutrient dense foods into our bodies on a daily basis like vegetables, protein and complex carbs. These foods provide us with energy, vitamins and minerals so we can function at our highest capacity both physically and mentally.

Now for some math fun. Remember that 1 gram of protein is 4 calories, 1 gram of carbohydrates is 4 calories and 1 gram of fat is 9 calories.

Let’s pretend your daily requirements are 1500 calories, 150 grams of carbs, 120 grams of protein, and 50 grams of fat.

Your lunch consists of 4 ounces of chicken, 1/2 cup of rice and 1/4 cup of nuts.



4 ounces of chicken = 25 grams of protein   (25 g x 4 cals/g) =  100 cals

1/2 cup rice = 26 grams of carbs                  (26 g x 4 cals/g) =   104 cals

1 ounce nuts = 15 grams of fat                      (15 gx 9 cals/g) =  135 cals

Total calories for this meal = 339 calories.

Since we know exactly what was in our meal, we can now figure out how many grams of carbs, protein, and fat we have left over in our day.

1500 calories – 339 cals = 1,161 calories left over

150 grams of carbs – 26 grams of carbs = 124 grams of carbs left over

120 grams of protein – 25 grams protein = 95 grams of protein left over

50 grams of fat – 15 grams of fat = 35 g of fat left over


Now you have 1,161 calories, 124 grams of carbs, 95 grams of protein and 35 grams of fat left over to consumer for the rest of your day.

The beauty of counting macros is that you can be creative.  You are no longer restricted in cutting calories, rather you are building your nutritious meals.


Perfect Fuel Meals makes this part easy for you, as it lists the macros on every single meal in the nutrition facts label. All you need to decide is what delicious meal to select!

Although Perfect Fuel Meals provides customers with the macro count, you still have the option to adjust the macros at each meal to get the perfect macro count. All you have to do is measure!

I hope the past 2 articles have given you a better insight into the world of counting macros.


Liza M. Scott MS, RD, CISSN

Registered Dietitian

Personal Trainer

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