Chapter 3
Macro Cheat Sheet
Calories tell you how much you're eating. Macros tell you what you're eating. Both matter — and neither one has to be complicated.
Protein
Builds and preserves muscle, keeps you full, and has the highest thermic effect (your body burns more calories digesting it).
How much
0.8–1 gram per pound of goal body weight per day.
Simple examples
Chicken breastGreek yogurtEggs & egg whitesFish (salmon, cod, tuna)Lean beefCottage cheeseTofu / tempehProtein powder
Carbohydrates
Your body's preferred fuel — especially for workouts, walks, and daily energy. Not the enemy.
How much
Fill in the rest of your calories after protein and fats are set. Most people do well with 30–45% of calories from carbs.
Simple examples
OatsRice (white or brown)Potatoes & sweet potatoesFruitBeans & lentilsWhole grain breadPastaQuinoa
Fats
Essential for hormones, brain health, and absorbing certain vitamins. Also very calorie-dense — a little goes a long way.
How much
0.3–0.4 grams per pound of goal body weight per day (roughly 20–30% of calories).
Simple examples
Olive oilAvocadoNuts & nut buttersSeedsFatty fishEggs (yolks)CheeseDark chocolate
Fiber
Keeps you full, supports gut health, and steadies blood sugar. The unsung hero of fat loss.
How much
25–35 grams per day. Most people get less than half of this.
Simple examples
BerriesLeafy greensBeans & lentilsChia & flax seedsBroccoli & cauliflowerOatsApples & pearsWhole grains
How to think about it
- Start by hitting your protein target. This is non-negotiable.
- Add fiber-rich vegetables and fruit to almost every meal.
- Use fats intentionally — measure oils and nut butters.
- Fill the rest with carbs you enjoy.