Macros Made Simple: How to Eat for Your Training Goals

If you’re training hard but not seeing changes in the mirror, the missing link is probably your nutrition. More specifically, your macros.

At Strength Lab, we see it all the time. You’re showing up to sessions, lifting consistently and eating ‘clean’. But without understanding how macronutrients work for your goal, you’re flying blind.

This guide breaks down macros in plain English and shows you how to tailor them to fat loss, muscle gain or body recomposition. 

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What Are Macros (and Why Do They Matter)?

Macros, short for macronutrients, are the nutrients your body needs in large quantities:

• Protein: builds and repairs muscle, keeps you fuller for longer

• Carbohydrates: your body’s main energy source, especially for training

• Fats: supports hormones, brain function and helps you absorb nutrients

Each macro contains calories:

• Protein: 4 calories per gram

• Carbs: 4 calories per gram

• Fat: 9 calories per gram

Most people focus on total calories. But what matters just as much is where those calories come from. A 2,000-calorie diet high in processed carbs won’t deliver the same results as one built on lean protein, good fats and smart carbs.

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Matching Your Macros to Your Goal

Before tracking anything, you need to get clear on your goal. Are you trying to lose fat, build muscle or simply maintain your weight while improving strength?

Each goal has a different macro balance. Here’s a simple breakdown:

1. Fat Loss

To preserve muscle while dropping fat:

• Protein: High (35-40%)

• Carbs: Moderate (25-30%)

• Fat: Moderate (25-30%)

Key focus: protein with every meal, carbs around training, watch for sneaky fats in snacks and sauces.

2. Muscle Gain

To grow lean muscle tissue:

• Protein: High (30-35%)

• Carbs: Higher (40-50%)

• Fat: Moderate (20-25%)

You need to eat in a calorie surplus to grow so don’t fear the carbs.

3. Body Recomposition

To build muscle and lose fat at the same time (typically best for beginners or those returning from a break):

• Protein: High (30-35%)

• Carbs: Moderate (35-40%)

• Fat: Moderate (25-30%)

Results here are slower, but sustainable when paired with strength training and consistency.

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How to Track Macros: Step-by-Step

If you’re ready to take control, here’s how to start tracking.

1. Find your daily calorie needs

Use a TDEE calculator online. If your goal is fat loss, reduce by 15-20%. For muscle gain, add 5-15%.

2. Apply a macro split

Choose a ratio based on your goal (see earlier section). For example, for fat loss:

• Calories: 1,800/day

• Protein (40%): 720 cals ÷ 4 = 180g

• Carbs (30%): 540 cals ÷ 4 = 135g

• Fat (30%): 540 cals ÷ 9 = 60g

3. Track consistently

Use apps like:

• MyFitnessPal

• MacrosFirst

• Macrofactor

Don’t stress over perfection. Aim for 85% consistency.

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Common Macro Mistakes to Avoid

Even the most committed clients make these errors:

• Guessing instead of weighing: Use a food scale

• Ignoring oils, sauces and snacks: Everything counts

• Underestimating protein needs: You likely need more

• Changing macros too often: Give your plan 2-3 weeks

• Getting caught in ‘clean eating’ over macro balance: Quality matters, but quantity drives results

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Real Life Macro Examples: How Different Clients Make It Work

Macros aren’t just numbers, they need to fit your lifestyle. At Strength Lab, we coach a wide range of clients, from busy professionals to competitors. Here’s how some of them make macros work in the real world.

Case 1: The Time-Poor Professional

Client goal: Lean out while staying strong
Challenge: Limited time for cooking and tracking
What works:

• Rotating 2-3 go-to meals during the week

• Bulk-prepping protein sources in advance

• Using pre-portioned delivery meals that list macros

• Prioritising carbs around training time

Macro focus:

• Protein with every meal

• Moderate carbs before and after workouts

• Minimal snacking between meetings

Case 2: The Postpartum Mum Returning to Training

Client goal: Rebuild strength and body confidence
Challenge: Energy dips, hormone shifts and unpredictable routines
What works:

• Structuring 3 solid meals with a balance of macros

• Choosing high-protein, easy-to-grab snacks

• Including healthy fats to support hormone balance

• Not cutting calories too hard too soon

Macro focus:

• Enough protein to support recovery

• Moderate carbs for energy and mood

• Healthy fats to keep hormones and satiety in check

Case 3: The 45-Year-Old Looking to Drop Body Fat

Client goal: Lose fat and improve muscle definition
Challenge: Slower metabolism, long work hours, weekend blowouts
What works:

• Tracking meals during the week, eating more intuitively on weekends

• Limiting alcohol to once a week

• Eating protein with every meal to prevent overeating later

• Using carbs strategically around training sessions

Macro focus:

• Higher protein (2g per kg bodyweight)

• Moderate carbs—more on training days

• Consistent fat intake from quality sources

Case 4: The Bodybuilding Competitor in Prep

Client goal: Stage-ready physique
Challenge: Precise nutrition with no room for error
What works:

• Logging every meal ahead of time

• Carb cycling based on training intensity

• Lean protein across 5-6 meals

• Minimising processed foods for digestion and tracking accuracy

Macro focus:

• High protein for muscle retention

• Carbs timed around training

• Low fats on high-carb days and vice versa

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Macros Are a Tool, Not a Life Sentence

Tracking macros gives you structure, but it’s not a diet forever.

Once you’ve got a solid foundation, you’ll develop an intuitive feel for what works. You’ll know when you’re fuelling your body properly and you’ll have the results to show for it.

At Strength Lab, we tailor nutrition plans to your goals, lifestyle and body. No guesswork. No cookie-cutter diets. Just expert guidance and real results.