Macronutrients: What You Really Need to Know
When it comes to nutrition, most people get lost in the noise—trends, fads, fear-based rules, and a ton of mixed messages. But if you understand your macronutrients—protein, fat, and carbohydrates—you suddenly have a simple, solid framework for making good choices every day.
Let’s break it down in a way that actually helps you use the information, not just memorize it.
Protein: Your Body’s Construction Crew
Protein gets broken down into amino acids, and all those amino acids end up in something called your amino acid pool. This is just your body’s “supply closet” for repairs, growth, and daily function.
A big misunderstanding is that you need every source of protein to have a “complete amino acid profile.” Not true. Because your body breaks all protein down into individual amino acids anyway, what matters most is getting protein from a variety of foods so your pool stays fully stocked.
How much do you need?
Under 40: about 0.8 g per kg of your optimal body weight
Over 40: increase to 1.0–1.2 g per kg
(Example: If your ideal weight is ~75 kg / 165 lbs, aim for 75–90 g a day.)
Meal-by-meal target:
Stick with 15–30 g per meal. More than 40 g at once doesn’t give you extra benefit.
And yes—too much protein can cause digestive issues and long-term strain on the kidneys, especially when most of it comes from animal sources. Just don’t overthink it. Aim for the recommended amounts, mix your protein sources, and you’ll be in great shape.
Fat: Not the Enemy—Just Needs the Right Kind
Fat is essential. Period.
It fuels you, supports your brain, helps your body absorb vitamins, and plays a role in hormone creation.
The problem isn’t fat—it’s the type.
Saturated Fat
Found mostly in animal products (think bacon, cheese, high-fat dairy).
Keep it to 10% or less of your daily calories. More than that raises LDL cholesterol and increases heart disease risk.
Unsaturated Fat
These are your heart-healthy fats—olive oil, nuts, seeds, avocados, fatty fish.
They lower bad cholesterol and support overall metabolic health. Make these your default.
Trans Fat (The Villain)
Fried foods, packaged snacks, commercial baked goods, margarine, and anything with “partially hydrogenated oil”.
Avoid it completely when you can. Even tiny amounts stack up over time, and the health risks are serious.
Carbohydrates: Your Body’s Preferred Energy Source
Carbs break down into glucose, your brain and muscles’ favorite fuel.
But—not all carbs behave the same way in your body.
Simple Carbs (Fast Carbs)
White flour, pastries, candy, soda, fruit juice, most cereals.
They spike your blood sugar fast, which leads to energy crashes, cravings, mood swings, and long-term trouble like insulin resistance.
Think of these as “sometimes foods.”
Complex Carbs (Slow Carbs)
Sweet potatoes, whole grains, beans, lentils, non-starchy veggies.
They digest slowly, keep blood sugar stable, and help keep hunger and energy in check.
These should be your everyday carbs.
Fiber: The Unsung Hero
Fiber is technically a carb, but your body doesn’t digest it—so it ends up doing all kinds of good behind the scenes.
Two types:
Soluble fiber: slows digestion, improves blood sugar and cholesterol (oats, beans, apples).
Insoluble fiber: adds bulk to stool and supports digestion (whole grains, nuts, vegetables with skins).
Daily needs:
Women: 25 g (21 g if over 50)
Men: 38 g (30 g if over 50)
Here’s the shocker: 90% of adults aren’t getting enough.
And fiber is one of the best tools you have for blood sugar control, gut health, weight management, and even brain health.
The Big Takeaways
If you remember nothing else from this breakdown, remember these four things:
Get the right amount of quality protein—and get it from a variety of sources.
Prioritize unsaturated fat, limit saturated fat, and avoid trans fat completely.
Choose complex carbs most of the time; keep simple carbs as occasional treats.
Eat enough fiber every single day. Your body will thank you in more ways than you can imagine.
If you want, I can turn this into a downloadable PDF, a shorter social post, or a simple checklist you can share with clients.
