What is a "Macro"
Now days in everyones media feed the term "macros" or "macronutrients" are constantly thrown around as everyday lingo. The truth is that most people have no idea what a macro is. Food and nutrition terminology can become very confusing especially for someone who is not used to it. Let me break down exactly what a macro is and how you can use macronutrient numbers to reach your fitness goals.
All food is made up of two things. The first is macronutrients. The second is micronutrients. A macronutrient (macro for short) is made up of three things being protein, carbs, and fats. Macronutrients all contain calories. Protein has 4 calories per 1g. Carbs have 4 calories per 1g. Fats have 9 calories per 1g. This is why when someone says they are "tracking their macros" it means they are monitoring their intake of protein, carbs, and fats. This is why tracking macros goes hand in hand with tracking calories. Every gram of each nutrient is made up of a specific number of calories.
Micronutrients are vitamins and minerals. These contain no calories, and the body only needs minimal amounts of them compared to macro nutrients.
To change your body composition you need to monitor your macronutrient intake. In order to lose fat it takes a caloric deficit which means you are burning more calories than you are consuming (eating.) This is the ONLY WAY TO LOSE FAT. Through caloric/macro restriction. If your goal is to bulk up and build new muscle tissue, you need to first make sure you are lifting heavy. The second thing is you need to make sure you are in a caloric surplus. This means you are consuming (eating) more calories than you are burning. This is the only way to make the scale go up. This is the ONLY WAY TO BUILD MUSCLE.
A calorie surplus is also the only way to put on fat. If you are constantly in a calorie surplus each day (eating more calories than you are burning) you will put on fat. This comes even quicker if you are not exercising regularly.