icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Macronutrients 101: What Are Macros And How Do I Calculate Them?

27th April 2021

27th April 2021

By Beth Shelper

One of the main attractions of counting your macros is that in comparison to calorie-counting diets, in which you count how much of something you are eating, macro counting involves measuring what you are eating – providing much greater flexibility.

Whilst there are a huge number of benefits to counting macros, if you’re someone that has never done this before, the idea of it can be pretty daunting, as the calculation side of things can sound pretty scientific and overwhelming. But don’t worry, we’re here to break it down for you and get you well on your way to counting macros and achieving your wellness and fitness goals.

What are Macros?

A macro, or macronutrient, is a measurement of three food groups: proteins, such as meats like chicken and beef, carbohydrates: such as potatoes and corn, and fats: such as saturated and unsaturated fats. 

Macronutrients can also be described as the nutrients that our body requires to give us energy. The difference between macronutrients and micronutrients, if you’re wondering, is that your body requires macronutrients in large quantities, and micronutrients in smaller ones – these are normally vitamins and minerals that are taken commonly as supplements to support our energy levels and overall well-being. When counting your macros, you are counting the grams of macronutrients you are consuming: so how much protein, carbohydrates and fats are in your diet.

Benefits of Macro Counting

Greater Understanding Of Your Body’s Needs

    Counting your macros helps you understand where your calories are coming from and how they affect your body – both positively and negatively, so you can make informed changes to your diet if required. Your macronutrient profile is extremely important and reflective of your overall health, so understanding this is a great way to stay healthy.

    Not All Calories Are Created Equal

      Through the counting of macronutrients, you learn that not all calories are created equal, and how to alter your diet to reflect this. What this means, is that all calories have the same amount of energy – but it isn’t really that simple. When it comes to your personal body needs, it’s important to get your calories from healthy sources to properly fuel your body. This means avoiding fatty foods where possible – such as processed carbohydrates.

      Great Flexibility

        Many diets mean that you sometimes have to give up some of your favourite foods. The benefit of counting your macros means that you can eat whatever you want as macro counting is about counting what you eat not how much you are eating. This is great as with the easing of lockdown, you can go out to eat without the stress of worrying about avoiding certain food types. This also means that you’re more likely to stick to the diet – win, win!

        Improves Workout Performance

          With the understanding of your macronutrient profile, you will have the confidence to tailor your diet to include the nutrients your body needs and measure results through performance.

          Increase in Energy Levels

            As you are listening to you are listening to your body and giving it what it needs, you’re likely to experience an increase in your overall energy levels. This will mean that you reap the benefits in all aspects of life – not just through exercise!

            Should I be calculating my Macros?

            Think About Your Fitness Goals

            Other reasons to count your macros include fitness goals such as:

            • Weight Loss
            • Muscle Gain
            • Energy Levels
            • Overall Wellbeing

            Overall, counting your macros involves reflecting on your end goal and your daily behaviours and eating habits. If your goal is to lose weight, your macro counting behaviours will be very different to someone who wants to gain muscle, for example.

            If you’re looking for a way to understand where your calories are coming from in your everyday food intake, counting your macros is definitely for you. Counting macros can be especially beneficial if you have a specific health goal in mind, such as if you are a bodybuilder who is working towards a particular goal, or an athlete that needs to consume a certain number of calories to sustain their fitness regime.

            How do I do this?

            If you’re just starting out with counting your macronutrients, it’s probably best to have a look into an online macro counting calculator. You will need to know how many calories you consume a day on average, or by setting a daily calorie goal, and then work out your ratio (depending on your fitness goal).

            Macro Ratios For Different Fitness Goals

            With the above goals in mind, it’s important that you are considering your macro ratios.

            If you’re aiming to lose weight, a typical macro ratio will feature limited carbs. Typically, you could try a 40% protein ratio, with 40% healthy fats and 20% carbohydrates.

            If you’re aiming to gain muscle, a typical macro ratio is consumption of 40% protein, 30% fat and 30% carbohydrates. This is because protein is the main macronutrient involved in the expansion of muscle mass, so this will be the dominant macro in your diet.

            If you’re looking to maintain your weight, you will want to try and achieved a balanced macro ratio. This means a moderate consumption of carbs, whilst maintaining a good level of healthy fats and protein. Try 35% healthy fats, 35% healthy proteins and 30% carbohydrates.

            If you’re a vegetarian, you can gain protein benefits from supplements and protein powders to still ensure you’re getting the nutrients you need.

            Innermost Thoughts

            Counting your macros is a great way to become informed on the nutrients your body is receiving. Pair a great workout routine and healthy dieting behaviours with macro counting, and you’ll meet your fitness goals in no time.

            We recommend eating a diet rich in healthy fats, a range of proteins and plenty of fresh fruit and vegetables.


            • Fat Loss and Muscle Gain: The Right Macros for Your Goals - BarBend. (2021). Retrieved 14 April 2021. Click here.
            • Macronutrients: A Simple Guide to Macros | Avita Health System. (2021). Retrieved 14 April 2021. Click here.

            Product Spotlight

            Need Expert Advice?

            Other Insights

            Top 5 Benefits of Mushroom Coffee | Meet The Wellness Blend
            Introducing The Wellness Blend, a revolutionary mushroom-infused coffee blend designed to elevate your daily coffee ritual. This unique concoction combines premium Arabica coffee with a carefully curated selection of adaptogenic mushrooms, creating a powerful blend that not only boosts energy but also enhances overall wellbeing. Why do you need mushroom coffee?  In today's fast-paced world, prioritising optimal health can be challenging. But don’t worry, mushroom coffee is here to help with this. With its unique blend of six adaptogenic mushrooms, chaga, reishi, maitake, shiitake, cordyceps and tremella, The Wellness Blend offers a huge range of health benefits. From immune support and stress reduction to improved cognitive function and athletic performance, mushroom coffee provides a holistic approach to wellness. What makes The Wellness Blend different is its unique ability to provide sustained sustained energy without the typical coffee crash. Thanks to the adaptogenic properties of mushrooms, The Wellness Blend not only provides an energy boost but also helps the body adapt to stress, promoting a more balanced and sustained energy throughout the day. So, whether you need a morning coffee boost or an afternoon pick-me-up, The Wellness Blend can make for a healthier, more practical alternative to your daily coffee. The benefits of using mushroom coffee blends: 1. Immune Support: Chaga and reishi, two mushrooms in our blend, are the dynamic duo behind fortifying your immune system. Chaga mushrooms boost the immune system by activating immune cells. They stimulate antibody production and exhibit anti-inflammatory effects, enhancing the body's ability to defend against invaders. Reishi enhances the immune system. Its bioactive compounds, such as beta-glucans and triterpenes, modulate immune responses, promoting defense against pathogens.  2. Stress Reduction: Reishi takes the spotlight when it comes to promoting relaxation and stress reduction. Packed with bioactive compounds such as beta-glucans and triterpenes, reishi has been prized for centuries for its adaptogenic properties. By integrating reishi into your routine, The Wellness Blend provides a natural remedy to navigate the demands of modern life, helping you find your balance and calm amidst the chaos. 3. Skin Care Tremella works to support cognitive function. Known for its natural moisture-retaining properties, Tremella contributes to skin health and hydration. It also contains bioactive compounds believed to support the immune system and beneficially impact cognitive health. By including tremella in The Wellness Blend, we've crafted a unique elixir that not only supports better skin but also nurtures brain health. 4. Heart Health: Cordyceps, a mushroom known for its incredible health benefits, takes centre stage in promoting cardiovascular health. This mushroom has been renowned for centuries in Eastern medicine for its ability to enhance stamina, endurance, and energy levels. By incorporating Cordyceps into The Wellness Blend, we've harnessed its power to not only improve athletic performance but also to support your cardiovascular system, ensuring your heart stays strong and resilient.  5. Gut Health: Certain mushroom varieties, like lion's mane, have been linked to improved gut health, potentially aiding digestion and promoting a healthy microbiome. Benefits of The Wellness Blend: The Wellness Blend offers a myriad of benefits. Chaga and Reishi bolster immune function, Cordyceps enhances athletic performance, while Lion's Mane supports cognitive function. Additionally, the adaptogenic properties of these mushrooms help the body adapt to stress, promoting overall resilience and well-being.Chaga mushrooms are renowned for their immune-boosting properties. Rich in antioxidants, Chaga helps strengthen the body's defense mechanisms, protecting against infections and illnesses. Reishi, often referred to as the "Mushroom of Immortality," is prized for its ability to reduce stress and promote relaxation. Its adaptogenic properties help the body cope with physical and mental stressors, supporting overall well-being.Cordyceps is another key ingredient in the Wellness Blend, known for its performance-enhancing benefits. This mushroom has long been used in traditional medicine to improve stamina and endurance, making it a popular choice among athletes and fitness enthusiasts. By increasing oxygen utilization and energy production, Cordyceps helps boost athletic performance and recovery. How much mushroom blend do you need? The optimal amount of mushroom blend in your coffee depends on personal preference and the specific blend you choose. Mushroom coffee products often come with recommended serving sizes, ensuring you get the right balance of coffee and mushroom goodness. Experimenting with different ratios can help you find the perfect mix that suits your taste buds and health goals. How can you get started with mushroom coffee? Ready to experience the benefits of mushroom coffee for yourself? Head to our product page and discover the Wellness Blend today. With its convenient powder form, it's never been easier to incorporate mushroom coffee into your daily routine. Elevate your coffee experience and embrace a healthier, more balanced lifestyle with The Wellness Blend. Read more
            What are the Benefits of Electrolytes?
            Electrolytes are naturally occurring minerals play a vital role in keeping your body functioning at its best. Whether you're an athlete, a health enthusiast, or simply curious about how to stay hydrated and balanced, understanding electrolytes is essential. What are electrolytes? Electrolytes are electrically charged minerals that regulate various bodilyfunctions, including nerve impulses, muscle contractions, and maintaining proper fluid balance. You may have heard of electrolytes being found in sports drinks, but you may be wondering what foods are high in electrolytes, what their benefits are and how you can maintain your electrolytes naturally. So, what are the key electrolytes you should be familiar with? Types of electrolytes and where you can find them: 1. Sodium: Sodium is essential for regulating blood pressure and ensuringproper muscle and nerve function. It's commonly associated with table salt but can be found in many foods. 2. Potassium: This electrolyte plays a pivotal role in muscle contractions,heart rhythm, and fluid balance. You'll find it in bananas, oranges, andother fruits and vegetables. 3. Calcium: While famous for its role in building strong bones, calcium alsohelps with blood clotting, muscle function, and nerve signals. Dairyproducts like milk and yogurt are excellent sources. 4. Magnesium: Magnesium is vital for muscle and nerve function, as well askeeping your heartbeat steady. It's found in foods like nuts, seeds, and leafy greens. 4. Chloride: Chloride works with sodium to maintain proper fluid balance inand out of your cells. It's often consumed in the form of table salt. The Benefits of Electrolytes: Electrolytes play a vital role in the proper functioning of your nervous system and muscles, in addition to maintaining your body's internal balance by supporting hydration and regulating internal pH levels. So, let's breakdown why maintaining our bodies levels of electrolytes is just so key. Hydration: Electrolytes play a central role in maintaining your body's fluidbalance, helping you stay hydrated. Proper hydration is key to peakphysical performance and overall well-being. Muscle Function: These minerals are essential for muscle contractions.Adequate electrolyte levels prevent muscle cramps and promote smooth,controlled movements.  Nerve Signals: Electrolytes are crucial for nerve impulses, ensuring thatyour brain can communicate with the rest of your body effectively. Theykeep your reflexes sharp and your thoughts lightning-fast. Heart Health: Maintaining the right balance of electrolytes is vital for ahealthy heart rhythm. It keeps your ticker beating steadily and consistently. Bone Health: Some electrolytes, like calcium, are essential for strong bonesand teeth. A diet rich in calcium helps prevent bone-related issues. Blood Pressure Regulation: Electrolytes like sodium and potassium are keyplayers in blood pressure control. An appropriate balance is crucial forcardiovascular health. Why is it important to have a balance of electrolytes? Electrolytes are performance enhancers that can make a significant difference in physical and mental well-being. They may boost athletic performance by ensuring that your muscles and nerves function at their best, providing the stamina and coordination needed for exercise. Additionally, they help maintain optimal hydration levels and regulate the internal pH, which is essential for overall health. However, an electrolyte imbalance can have detrimental effects. It can lead to muscle cramps, decreased energy, and impaired cognitive function, ultimately hindering performance and potentially causing more severe health issues. Striking the right balance of electrolytes is crucial for maintaining peakperformance and overall well-being.Electrolytes are the unsung champions of your body's inner workings, ensuring everything runs smoothly. So, the next time you reach for a snack, consider the electrolyte-rich options that keep you feeling your best and performing at your peak. The Fit Protein The Fit Protein is a great choice for restoring your hydration after a tough workout. It delivers the benefits of powdered coconut water and elevates the body’s potassium levels, a vital electrolyte which is depleted through exercise-induced sweating. This potassium boost combats fatigue and restores your energy levels, allowing you to feel great for the rest of your day! Alongside this electrolyte, The Fit Protein contains magnesium, which helps with the restoration of minerals, including potassium and calcium, and serves as an excellent solution for your body’s electrolyte needs. If you want to level-up your post-exercise rehydration game and keep your electrolytes in optimal balance, grab yourself The Fit Protein from our website! [1] [2] [3] [4] [5] [6] Read more