Macros Made Simple: What Protein, Carbs, and Fat Do In Your Body

Coach Brian asked a guy what macros are. The guy could not answer. That is most men over 40. They lift. They do cardio. They call it a diet. They still do not know how to build a balanced meal or which carbs to eat.

(Do you know your own macro numbers? See what changed once Coach Brian broke it down at www.thecalltorise.com)

Coach Brian joined Aesha Tahir on her podcast, 9 to 5 Wellness. Aesha is a clinical exercise physiologist. She founded Tone and Strengthen Wellness, a corporate wellness firm. She also wrote the book Unhunched. It covers pain and posture problems from desk jobs.

Macro is short for macronutrients. It means protein, carbs and fat. Those three make up the food you eat and the calories inside it.

Protein builds and repairs your muscle. Carbs give you energy, the same way gas fuels a car. Fat supports your hormones and keeps your body running. Brian said 70 percent of the fat in your body fuels your brain.

Calories and macros connect through simple math. One gram of protein holds 4 calories. One gram of carbs holds 4 calories too. One gram of fat holds 9 calories. A 100-calorie apple carries about 25 grams of carbs and almost no fat or protein.

Brian compares food to money. Calories are your total budget. Protein, carbs and fat are where that budget goes. Track both and you learn to read your own plate.

Aesha asked Brian for a starting ratio. Brian's answer: 40 percent carbs, 30 percent protein and 30 percent fat. That mix works across three or four meals a day. Move more and add a few more carbs. Sit most of the day and pull a few back.

Brian calls the mindset MBF: moderation, balance and flexibility. One low protein day does not undo the plan. Halloween candy does not undo the plan either. What matters is the average over time, not one single meal.

Aesha explained the workout window. Eat within 30 to 60 minutes after a hard workout. Skip that window and your body keeps breaking down muscle to find the protein it needs. Brian compares it to a sponge. Soak the sponge and wring it out in the gym. Then put it back in the water. Skip the refill and you leave the sponge to dry out in the sun.

Not every man needs to track forever. Brian points people to free apps like Cronometer to start. Aesha uses MyFitnessPal. Track for 3 to 5 days and you learn what is really on your plate. After that, most men need the same simple plate on most days.

Brian gave a real example. A red, white and blue popsicle on the Fourth of July runs about 150 calories of carbs and sugar. That is fine on its own. Stack it on top of potato salad, bread rolls and two hot dogs and the day adds up fast.

Brian closed with this: results do not come first. The actions that lead to results come first.

The Call To Rise is a 100-day fat loss challenge for driven men ready to take their body back. It combines strength training, personalized nutrition, and real accountability. Most men drop 20 to 30 pounds and rebuild the confidence that comes with it.

This program also works if you are dealing with high blood pressure, high cholesterol, or Type 2 diabetes. Many men see those numbers move in the right direction alongside their weight loss.

Inside the program you also join a Brotherhood of men doing the same work. You build a body you're proud of and start leading like the man you already are at work.

This is your wake-up call to rise. Learn more and apply at www.thecalltorise.com.

Common Questions From This Episode

What are macros?

Macro is short for macronutrients. It means protein, carbs and fat. Those three make up the food you eat and the calories inside it.

What is a good starting macro ratio?

Coach Brian starts most clients at 40 percent carbs, 30 percent protein and 30 percent fat. He moves it up or down by 5 to 10 percent based on how active someone is.

When should I eat after a workout?

Eat within 30 to 60 minutes after a hard workout. Your body is looking for protein and carbs to rebuild the muscle you just broke down. Wait too long and you break down more muscle instead of building it back.

Do I have to track every bite to see results?

No, not forever. Free tools like Cronometer and MyFitnessPal help you learn your plate in the first 3 to 5 days. After that, the same simple plate on most days matters more than a perfect one.

Who is Aesha Tahir?

Aesha Tahir is a clinical exercise physiologist. She founded Tone and Strengthen Wellness, a corporate wellness firm. She also wrote the book Unhunched. It covers pain and posture problems from desk jobs.