Macronutrients: What They Are, Why They Matter, and How to Track Them

If you've ever felt overwhelmed by all the talk about protein, carbs, and fats—you're not alone. One day, you hear carbs are the enemy, the next, you need them for performance. Some people swear by high-fat diets, while others claim fat makes you gain weight. And protein? Well, that’s one thing we all seem to agree on—more is better.

But here’s the truth: Every macronutrient plays a role, and balance—not extremes—is the key. Understanding what each one does in your body, how much you actually need, and how to track them without making yourself crazy is what leads to long-term success. So let’s break it down, the Alter way—without judgment, without confusion, and in a way that makes sense for real life.

What Are Macronutrients?

Macronutrients (or "macros") are the nutrients that provide energy—protein, carbohydrates, and fats. Your body doesn’t just need them to function; it depends on them to thrive.

• Protein is your builder. It repairs muscles, supports your immune system, and keeps you full longer than anything else you eat.
• Carbs are your fuel. They give you energy, help your brain function, and play a huge role in performance and recovery.
• Fats are your regulators. They keep hormones balanced, support brain health, and help you absorb vitamins.

If you’ve ever tried cutting out one of these entirely, you’ve probably felt the effects—low energy, sluggish workouts, poor recovery, or just feeling off. That’s because your body isn’t designed to function on deprivation. It’s designed to run on balance.

How Much of Each Macro Do You Actually Need?

This is where most people get stuck. Tracking macros can feel like a full-time job if you overcomplicate it. But the truth is, you don’t need to be perfect—you just need to be consistent.

At Alter, we focus on structure over numbers. That means we don’t obsess over every single gram but instead build a framework that makes hitting your macros easy. Here’s what that looks like:

• Protein first. Every meal should have a solid protein source—because if you hit your protein target, everything else becomes easier. Most people need somewhere between 0.7-1g of protein per pound of goal body weight to maintain muscle while losing fat.
• Carbs around activity. Instead of fearing carbs, use them strategically. On training days, more carbs help fuel workouts and recovery. On rest days, a bit lower is totally fine. But cutting them to the ground? Not the move.
• Fats keep everything steady. If you’re feeling low energy, struggling with recovery, or dealing with constant cravings, chances are your fats are too low. Balancing them with protein and carbs creates long-term sustainability.

How to Track Macros Without Losing Your Mind

If you’ve never tracked macros before, it can feel like a lot at first. But just like anything, it gets easier the more you do it. The goal is not to weigh and log your food forever—it’s to learn what portion sizes look like so that over time, you can eyeball your meals and know you’re on track.

Most people start with an app like Cronometer or MyFitnessPal to get an idea of what they’re eating. But the real goal isn’t just logging—it’s building meals that naturally fit your macro targets. That’s why we focus on repeatable meals and portion sizes rather than stressing over every number.

Here’s the game-changer: If you focus on protein first, the rest falls into place. Build meals around a protein source (chicken, beef, eggs, Greek yogurt, fish), then add some healthy fats and smart carbs. If you do that consistently, you’ll be 90% of the way there without ever feeling restricted.

Why Does This Matter?

Most people think macros are just about fat loss or muscle gain, but they impact everything—energy levels, sleep quality, recovery, hunger, focus, and even mood. If you’ve ever felt constantly hungry, exhausted, or stuck in a cycle of overeating, it’s usually not about willpower—it’s about macronutrient balance.

• If you’re always hungry, you’re probably low on protein.
• If you’re exhausted, your carbs might be too low.
• If you’re craving junk food, your fats might need adjusting.

When you get your macros dialed in, everything starts working better. Your workouts feel stronger, your cravings go down, and your body composition shifts without the constant stress of dieting.

The Bottom Line

You don’t need to track forever. You don’t need to get it perfect. You just need to understand how your body responds so you can make adjustments that actually work.

Start simple. Get protein in at every meal. Use carbs for fuel, not fear them. Keep fats in check to support your hormones. And most importantly? Find an approach that you can actually stick to. That’s what leads to real, lasting results.