Macros Made Simple: A Dietitian’s Guide to Fueling for Energy, Blood Sugar & Gut Health
Are you tracking macros?
Have you ever been told you should be?
Or maybe you're wondering... what even are macros?
In the world of health, fitness, and food, there's a lot of talk about tracking — calories, steps, fiber, protein, water, and the latest app to help you do it all. And for many active folks, counting macros has become a popular way to stay on track with nutrition goals.
But before you decide whether it’s right for you, let’s break down the basics:
What Are Macros?
"Macros" is short for macronutrients — the three major nutrients your body needs in large amounts:
✔️ Protein
✔️ Carbohydrates
✔️ Fats
These nutrients each play a different (but equally important) role in your health and energy — from helping you build muscle to managing your blood sugar, digestion, mood, and performance.
Protein: The Building Block
Protein helps repair and rebuild tissues, supports your immune system, and keeps you feeling full between meals. It’s especially important for active people, those managing pre-diabetes, and anyone trying to build or preserve lean muscle.
Great sources:
Lean meats, poultry, fish
Eggs and egg whites
Greek yogurt and cottage cheese
Soy products like tofu or edamame
Protein powders (if helpful)
⚠️ While nuts, seeds, and legumes offer some protein, they’re often higher in fat or carbs — so they’re usually not enough as your main protein source.
Carbohydrates: Your Body’s Fuel
Carbs are your body’s go-to energy source — especially important for high-intensity workouts, hormonal balance, and gut health.
There are two main types:
Simple carbs (like juice, candy, or sports drinks) give you quick energy
Complex carbs (like whole grains, beans, fruits, and veggies) offer more sustained energy + fiber
If you’re navigating IBS, the type and timing of your carbs can make a big difference. Low FODMAP, low-fiber, or quick-digesting carbs may be more comfortable before workouts or during flare-ups. Check out this blog article for more on pre-workout nutrition.
Fats: Essential & Underrated
Fat often gets a bad rap, but it’s critical for hormone production, nutrient absorption, and long-term energy. It also helps you absorb vitamins A, D, E, and K — including any vitamin D supplements you might be taking.
Smart fat choices:
Avocados
Olive oil
Nuts and seeds
Fatty fish like salmon or trout
Natural nut butters
So… Should You Track Macros?
Tracking macros can be a helpful tool if you have specific goals — like:
Building muscle
Losing fat without under-eating
Managing blood sugar or pre-diabetes
Supporting athletic performance or recovery
Understanding your gut triggers and improving IBS symptoms
BUT — and this is important — macro tracking isn’t for everyone.
If you’ve ever struggled with disordered eating or feel overwhelmed by tracking, it may not be the right approach right now. Sometimes tracking can lead to obsessive thoughts around food, even with the best of intentions.
My Two Cents
If you're curious, I often recommend starting with just one macro — usually protein — and making small changes that support your goals.
And remember, tracking is just a tool — not a rulebook. You don’t need to hit perfect numbers every day to see progress, feel good in your body, or manage symptoms.
Apps like Cronometer can be helpful, but nothing beats a tailored plan made just for you. Working with a dietitian (hi!) can help you find the right balance of flexibility, structure, and nourishment for your life.
In Summary
Macros = protein, carbs, and fat — the three key nutrients your body needs to thrive.
Understanding how they work can help you:
✔ Support workouts and recovery
✔ Improve energy and blood sugar control
✔ Manage IBS or digestive symptoms
✔ Reach your health or body composition goals
But remember: the best “macro split” is the one that’s sustainable, supportive, and fits your real life.