Macro Cheat Sheet: Improve Nutrition and Fat Loss Goals
The Macro Cheat Sheet: Smarter Nutrition Starts Here
If you’re working towards fat loss, better energy, or building lean muscle, you’ve probably heard about “tracking macros.” But what does that really mean - and do you actually need to do it?
Let’s break it down, no BS.
What are macros?
Macros, short for “macronutrients” are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. While total calories determine energy intake, macros determine where those calories come from, and how your body uses them.
Here’s why that matters:
Protein supports muscle repair, helps you stay fuller for longer, and is key for fat loss - especially for anyone over 40 trying to maintain lean mass.
Carbs fuel your training and brain. You don’t need to cut them - you just need to control them.
Fats support hormone health, brain function, and help with food satisfaction.
Why macro balance matters
You could eat the same calories from doughnuts and salad and feel completely different. That’s because macros affect your energy, cravings, recovery, and results.
If you’re under-eating protein and overdoing fats or carbs, your progress will stall. Tracking your intake, even roughly, can make a huge difference.
Not a fan of food scales or apps? No problem.
Check out our blog on “Portion Control”. This macro cheat sheet gives you an easy reference to eyeball portion sizes using your hands. It's a method that’s practical, portable, and surprisingly accurate. You’ll get:
Food examples for each macro
Visual serving sizes (palm, thumb, cupped hand, etc.)
Quick tips on how to balance meals without logging every bite.
Need personalised numbers?
Use our free macro calculator to figure out what’s right for your body, goals, and lifestyle. It’s a great starting point if you’re training with us or doing it on your own.
Download your cheat sheet now
Keep it handy on your phone or fridge. Whether you're prepping meals or ordering out, these quick tips will help you stay consistent without overthinking food.