Making Sense and the Most of Your Macros

Episode 162 is all about macronutrients and making the most of them.  You’ve heard us call them “chewabites” but how do you really maximize your macros and be sure to hit them?  A macro eating is ideal for those who don’t want to feel restricted on a healthy eating plan. 

The first question we hear a lot of is, “Is it better to hit my calories or my macros?”

The answer: Tracking macros might be more complicated than counting calories, but it's likely to pay off. Prioritizing nutrients over energy can help you make healthier food choices while giving your body the fuel it needs to meet yourgoals.

Another common question is, “Do I have to eat all my macros and what happens if you don't eat all your macros in a day?” Eat fewer calories than your body requires and you'll lose weight, but eating too few calories for too long can actually stall weight loss.

To ensure you hit your macros, it’s important to know your single-macro foods. Meaning those foods that are mostly comprised of one macronutrient. When you’re facing unbalanced macros at the end of the day, knowing these single-macro foods can help you decide what to eat. This is also the best way to learn what your food is made up of. Here’s are some examples:


Starches like bread, rice and potatoes


Meats, poultry, fish, egg whites, tofu, cottage cheese, protein powder


Oil, butter, mayo, ghee

Carbs and Protein:

Non-fat dairy, powdered peanut butter, beans, lentils, peas, whole wheat cereal and pasata

Carbs and Fat:

Coconut flakes, chocolate, desserts

Protein and Fat:

Poultry with skin, sausage, salmon, whole eggs, cheese, nuts, seeds, peanut butter, whole milk yogurt.

Fill in the largest remaining macro first, followed by the smaller macro targets.  The reason you want to start with your largest remaining macro is because even single-macro foods still may contain small amounts of other macros. Once you’ve taken care of your largest remaining macro, then tackle the next largest number. 

Listen to the full episode here to learn about macro “density” and the difference between carbs, fats and proteins.