## Chapter 9 — WTF is a Macro > ### "_Finally Understand What You’re Eating (And Why)_" By now, you’ve got your routines. You’re journaling. You’re tracking what you eat. Now it’s time to unlock the lens that makes all diets make sense: **Macros.** --- > [!quote] > If you don’t understand macros, > every diet looks like magic. > Once you do? > Every diet looks like math. --- ## 🧪 What Are Macros? “Macros” = **Macronutrients** — the 3 nutrients your body uses in large amounts: - **Protein** - **Carbohydrates** - **Fat** Every diet you’ve ever seen (Keto, Carnivore, Paleo, Whole30, Intermittent Fasting) is just a **different macro arrangement**. Macros are the **building blocks**. Once you understand them, no one can sell you diet BS again. --- ### 📉 Fat Loss Still Comes Down to: - **Calories in < Calories out = Fat loss** - But **macros** shape _how that deficit feels and performs_ --- ## 🧠 Macro Cheat Sheet (For Real People) --- ### 🥩 **Protein** - Builds and maintains muscle (yes, even while cutting) - Preserves strength and shape in a deficit - Keeps you full longer - Can convert to energy (but that’s plan Z) - **Non-negotiable** > 🔑 **Target**: 0.7–1g per pound of body weight per day > > More protein = better outcomes in nearly every fat loss and muscle study --- ### 🥑 **Fat** - Crucial for hormones, cell function, and brain health - Found in: eggs, salmon, avocado, olive oil, nuts - Calorie-dense: 9 kcal per gram - **Also non-negotiable** > Don’t fear fat — respect its density. --- ### 🍞 **Carbs** - Primary energy source, especially for workouts - Not essential for survival — but **damn useful** if you train - Great for recovery, mood, and performance - Simple carbs = rocket fuel _(if used wisely)_ --- ## 🔥 Real Talk: Use Carbs Strategically If you're: - **Lean & active** → Carbs = **power boost** Use them post-workout or around training. Think: performance, recovery, pump. - **Overweight & sedentary** → Carbs = **extra gas in an already full tank** Dial them back. Let your body burn its reserves first. > [!quote] > "Calories are energy. Carbs are fuel. > If you’ve got extra fuel tanks strapped to your waist — > why keep filling the gas can?" --- ## ✅ Simple Strategy (for Now) - Hit your **protein** goal daily - Get enough **healthy fats** - Keep **carbs low** if you’re cutting - Add carbs back once you’re leaner and more active You _can_ lose fat while eating carbs — but you’ll notice some spike hunger and cravings. That’s why people reduce them during fat loss phases. --- ## 🧠 TL;DR |Macro|Function|Notes| |---|---|---| |**Protein**|Muscle, satiety, structure|Hit daily. Always.| |**Fat**|Hormones, cell & brain health|Don’t cut too low.| |**Carbs**|Energy, recovery, mood|Adjust based on training & body comp.| Master your macros, and every diet becomes clear. No more confusion. No more fads. Just strategy. --- > [!tip] > You’re not a prisoner to your cravings. > You’re the architect of your energy. > Understanding macros gives you the blueprint. --- ### 🔗 Continue the Journey 📘 **[[09 Stay Lean for Life|Next: Remove Friction & Train on Easy Mode →]]** 🔗 _[[Download The Vault|Vault Companion Download]] 🔁 _[[00 The Order of Things|Back to Series Overview]]