Counting macronutrients is healthy and powerful. It’s a far more efficient way for your body to get what it needs rather than tediously counting calories. By focusing on fats, proteins, and carbs, you can optimize your diet for your personal and physical needs -whether you want to bulk up, slim down, or boost your metabolism.

Let’s face it, we all want to know the secret to losing weight. We all want to know the optimal diet for cutting fat and getting ripped. Well, macronutrients are the way to go. With just a few easy adjustments, you can effectively boost your metabolism and keep burning fat, even when you’re not working out.

Counting macronutrients isn’t a new concept, but it’s incredibly powerful, and you can apply it to your everyday life.

What Are Macronutrients?

Macros, for short, and even macronutrient profiling (where you customize ratios to fit your needs) are pretty hot topics in the bodybuilding world. But what do they mean for you?

“Macro” comes from a Greek word meaning “large.” In the context of nutrition, this means the size of the nutrient and the role it plays in balancing energy. Put simply, macros is all about “energy in” vs. “energy out.” So, it’s the calories you consume that are used for your daily requirements. Those calories are energy and they are the core of your health and nutrition. They come from three macronutrients: fats, proteins, and carbs.

With the right combination, you can get your body working as efficiently as it could ever work. And that means boosting your metabolism.

A Macro-Based Diet

An effective macro-based diet takes a good, hard look at the ratios of fats, proteins, and carbs you consume, rather than just focusing on counting calories. Traditionally, there are percentages for total calories.

This is how the USDA sets them out:
  • Carbs should make up 45 to 65 percent of your daily intake
  • Protein should be about 10 to 35 percent
  • Fats should fall in the 20 to 35 percent range
These are pretty broad guidelines. But there is a way to figure out which range is right for you and to boost your metabolism.

Let’s take a closer look at a few strategies and basic recommendations you can use as a starting block.


Protein’s job is to build, repair, and maintain the body’s tissues. It’s involved in the transport and metabolism of hormones, and protein enzymes help regulate your metabolism.

One gram of protein counts as 4 calories. If your goal is to decrease body fat or lose weight, you should aim to consume 25 to 30 percent total protein every day. It’s this number that’s been shown to effectively boost your metabolism as much as 100 calories a day compared to lower protein lifestyles.

If you’re pretty active and want to boost your fitness regime, you’ll need about 10 to 15 percent total protein each day. If you’re a hard-core trainer, working out for around an hour or two a day most days of the week, aim for 20 to 30 percent total protein per day. That’s about 10 servings of quality protein each day.


Carbs provide fuel during your workouts. One gram of carbohydrates is also equivalent to 4 calories.

To boost your metabolism, you need about 45 to 50 percent total carbs a day. The trick is to choose the lower-glycemic options, especially as the day wears on. Aim for 3 to 5 grams of carbohydrates per kilogram of body weight and include 5g/kg after a workout. Again, go for the low-fat carb sources like fruit or low-fat cottage cheese as the perfect post-workout snack.


Fats act as an energy reserve, protecting your vital organs, and transporting fat-soluble vitamins. A gram of fat is equal to 9 calories. While generally active individuals can get away with 25 to 35 percent total fat consumption a day, if you want to boost your metabolism, you should aim for 20 to 25 percent total fat. Pick higher sources of good fats – the unsaturated and essential fatty acids. These include nuts, seeds, fish oils, and vegetable oils).

The whole idea of macronutrients may sound daunting, but once you get into it, it’s a whole lot easier than counting calories and much better for you. With the right percentages, you can dramatically boost your metabolism, giving yourself more energy, stamina, and workout power!

Do you count macros?

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