When it comes to fueling your body for strength, energy, and long-term health, counting macros is one of the most effective tools you can use. Whether your goal is fat loss, muscle gain, or simply eating cleaner, dialing in your macronutrient intake—especially protein—can make a big difference.
What Are Macros?
Macros, short for macronutrients, are the three main nutrients your body needs in large amounts:
- Protein: Builds and repairs muscle
- Carbohydrates: Provide energy
- Fats: Support hormones and brain function
Each macro plays a key role, but if you’re training regularly or trying to lose fat while keeping muscle, protein should be your top priority.
How to Set Your Macro Goals
Start by estimating your daily calorie needs based on your weight, age, and activity level. Once you have a rough calorie target, break it into macros using a high-protein framework:
- Protein: 35–40% of total calories
- Carbs: 30–35%
- Fat: 25–30%
A simple starting point is about 1 gram of protein per pound of body weight. So if you weigh 150 pounds, target 150 grams of protein per day. That alone will improve satiety, recovery, and muscle retention.
How Calories and Macros Work Together
Your total calorie intake is what ultimately drives weight change. If you consistently eat more calories than you burn, you’ll gain weight. If you eat fewer, you’ll lose weight.
Where macros come in is determining the quality of those calories and how your body uses them:
- Protein and carbohydrates = 4 calories per gram
- Fat = 9 calories per gram
Changing your macro split—like increasing protein or lowering carbs—can adjust your total calorie intake. This is how macro-based eating helps you fine-tune your goals without rigid calorie counting.
For fat loss: lower carbs or fats while keeping protein high.
For muscle gain: increase carbs and protein while keeping fats moderate.
What to Eat: High-Protein, Clean, Gluten-Free
If you’re avoiding gluten, added sugar, and soy, focus on whole, minimally processed foods like:
- Whole eggs
- Lean meats (chicken, turkey, beef, bison)
- Wild-caught fish and seafood
- Greek yogurt or cottage cheese (if tolerated)
- Quinoa, lentils, wild rice
- Leafy greens, zucchini, peppers, carrots
- Avocados, olives, nuts, and olive oil
- Clean snacks like jerky, hard-boiled eggs, or Sendy’s Protein Puffs
Avoid packaged foods with hidden gluten or soy—especially sauces, marinades, and breaded items.
Why Tracking Macros Works
Macros give you a flexible framework instead of strict rules. You can adjust your meals based on your day, your workout, or your cravings—as long as you’re hitting your protein and keeping your carbs and fats balanced.
When you eat with intention and keep it clean, your energy stays high, your recovery improves, and your results follow.
Want a Head Start?
We’ve created a free weekly high-protein meal plan to help you hit your macros without the stress. It’s packed with easy recipes and prep tips that avoid gluten, soy, and added sugar.
👉 Download the free meal plan here
Quick Macro Cheat Sheet
| Goal | Protein (g/lb body weight) | Carbs (%) | Fat (%) | Notes |
|---|---|---|---|---|
| Fat Loss | 1.0–1.2 | 30–35 | 25–30 | Slight calorie deficit recommended |
| Maintenance | 0.8–1.0 | 35–40 | 25–30 | Keep activity level steady |
| Muscle Gain | 1.0–1.2 | 40–45 | 20–25 | Increase total calories by 10–20% |
Use a macro calculator or app to fine-tune your numbers based on your body and goals.
Looking for More?
We post macro-friendly meal plans and simple functional strength workouts every week right here on Sendy’s Blog. Everything is designed for busy people who want to train smart, eat well, and feel great.