Macros 101: How to Level Up Your Nutrition Without Overcomplicating It

Cyberpunk Macros

Macros aren’t magic—but if you understand how to use them, they feel like a cheat code.

Whether you’re trying to lean out, bulk up, or just stop feeling like trash every afternoon, your macros—protein, carbohydrates, and fat—are the backbone of how your body performs, recovers, and changes.

You don’t need a PhD or a food scale to start. But if you train with purpose, you should eat with purpose. Here’s how.

What Are Macronutrients?

Macronutrients are the three main nutrients that supply calories:

• Protein (4 calories per gram)

• Carbohydrates (4 calories per gram)

• Fat (9 calories per gram)

They’re called “macro” because you need them in large amounts. Every bite you take (unless it’s pure alcohol or fiber) is made up of some combo of these three.

Protein – The Rebuilder

Protein is your repair system. It's made of amino acids—building blocks that your body uses to repair muscle tissue, produce enzymes, and support immune function.

Why It Matters:

• Muscle building & retention: Stimulates muscle protein synthesis (MPS), especially post-exercise.

• Satiety: Helps you feel full longer, curbing overeating.

• Metabolic demand: Has the highest thermic effect of food (TEF)—your body burns more calories digesting it.

How Much?

0.7–1.0g per pound of goal bodyweightExample: If you’re 180 lbs and aiming to maintain or cut, shoot for 130–180g/day.

Carbohydrates – The Fuel

Carbs get a bad rap, but they’re your primary energy source, especially for intense training.

Carbs break down into glucose (blood sugar), which fuels:

• Glycolytic training (e.g. lifting, HIIT, CrossFit)

• Brain function (glucose is its preferred fuel)

• Glycogen storage (stored energy in muscles and liver)

Not All Carbs Are Equal:

• Complex carbs (oats, potatoes, rice) = long-lasting energy

• Simple carbs (sugar, fruit, sports drinks) = quick energy

Carb Timing:

You don’t have to time carbs—but eating them before workouts = better energy, and after workouts = better recovery.

Fats – The Regulator

Fat often gets blamed for weight gain—but it’s essential for survival. It’s your hormonal backbone, especially for:

• Testosterone and estrogen production

• Brain and nerve function

• Nutrient absorption (especially vitamins A, D, E, K)

Types of Fats:

• Monounsaturated (olive oil, avocados) – great for heart health

• Polyunsaturated (fatty fish, walnuts) – supports inflammation control

• Saturated (red meat, eggs) – not evil in moderation

• Trans fats – avoid these like cursed artifacts

Fat Intake Guidelines:

0.3–0.5g per pound of goal bodyweight

For a 180 lb person: 55–90g/day

Macro Ratios by Goal

You can hit your calorie target, but the macro ratio determines how your body uses those calories.

Goal	Protein	Carbs	Fats
Fat Loss	30–35%	30–40%	25–30%
Muscle Gain	25–30%	40–50%	20–25%
Maintenance	25–30%	40–50%	20–30%
Performance	20–25%	50–60%	20–25%

These are guidelines—not gospel. Your activity level, body composition, and lifestyle matter.

Putting It Together: A Real-Life Example

Let’s say you’re 180 lbs, aiming for fat loss at ~12x bodyweight in calories:

• Calories: 180 × 12 = 2,160

• Protein (35%) → 756 cal = 189g

• Carbs (35%) → 756 cal = 189g

• Fat (30%) → 648 cal = 72g

Your target:189g Protein189g Carbs72g Fat(2,160 calories)

This gives you fuel, satiety, and muscle retention while cutting.

Do You Need to Track Macros?

Tracking isn’t required—but if you’ve hit a plateau, it’s usually the missing piece.

Use it when:

• You’re starting a cut or bulk

• You’ve stopped progressing

• You want to learn what’s in your food (awareness = power)

3 Tracking Methods:

1. App-based (MyFitnessPal, Cronometer) – great for data nerds

2. Hand-portion method – good for visual learners and busy people

3. “Macro-aware” eating – default habits (protein with each meal, carbs around training, etc.)

Common Macro Mistakes

🧨 Thinking all calories are equal➡ 100g of protein ≠ 100g of carbs. The source affects metabolism, hormones, and hunger.

🧨 Going zero-carb or zero-fat➡ You can lose fat with carbs. And fat is essential for hormones. Don’t nuke an entire macro unless you have a medical reason.

🧨 Over-prioritizing supplements➡ Whey protein is great. But don’t ignore whole foods: meat, eggs, lentils, potatoes, rice, olive oil—these should be your foundation.

Macros + Training: How They Interact

• High-rep lifting / endurance work → prioritize carbs for glycogen

• Heavy strength work / low volume → balance carbs + protein

• Low activity days → shift toward fats and protein to manage appetite and recovery

Your macros should match your training volume, not your mood.

Next Steps: Build Your Stat Sheet

You wouldn’t roll into combat without checking your character stats. Why train without checking your fuel?

📍 Want your personalized macro breakdown?Book a free consultation and I’ll build it with you.

📍 Got questions or want feedback?Join the Ascended Fitness Discord and drop them in the nutrition channel.

Final Thought

Your macros don’t need to be perfect.They just need to be intentional.

If you focus on nailing your protein, balancing carbs and fats around your workouts, and staying consistent? You’re already ahead of 90% of the internet.