Written By
Adam Gray-Hayward
Reviewed By
Paul Winsper, Chief Science and Performance Officer, AlterMe
If you've ever felt overwhelmed by all the talk about protein, carbs, and fats—you’re not alone. One day, you hear carbs are the enemy. The next, you need them for performance. Some people swear by high-fat diets, while others claim fat makes you gain weight. And protein? Well, that’s one thing most people seem to agree on—more is better.
But here’s the truth: every macronutrient plays a role, and balance—not extremes—is the key. Understanding what each one does in your body, how much you actually need, and how to track macros without making yourself crazy is what leads to long-term success. So let’s break it down, the AlterMe way—without judgment, without confusion, and in a way that makes sense for real life.
Macronutrients (or "macros") are the nutrients that provide energy—protein, carbohydrates, and fats. Your body doesn’t just need them to function; it depends on them to thrive.
If you’ve ever tried cutting out one of these entirely, you’ve probably felt the effects—low energy, sluggish workouts, poor recovery, or just feeling off. That’s because your body isn’t designed to function on deprivation. It’s designed to run on balance.
This is where most people get stuck. Macro tracking can feel like a full-time job if you overcomplicate it. But the truth is, you don’t need to be perfect—you just need to be consistent.
At AlterMe, we focus on structure over numbers. That means we don’t obsess over every single gram but instead build a framework that makes hitting your macronutrient goals easier. Here’s what that looks like:
If you’ve never tracked macros before, it can feel like a lot at first. But just like anything, it gets easier the more you do it. The goal is not to weigh and log your food forever—it’s to learn what portion sizes look like so that over time, you can eyeball your meals and know you’re on track.
Most people start with an app like Cronometer or MyFitnessPal to get an idea of what they’re eating. But the real goal isn’t just logging—it’s building meals that naturally fit your macro targets. That’s why we focus on repeatable meals and portion sizes rather than stressing over every number.
Here’s the game-changer: if you focus on protein first, the rest falls into place. Build meals around a protein source (chicken, beef, eggs, Greek yogurt, fish), then add some healthy fats and smart carbs. If you do that consistently, you’ll be 90% of the way there without ever feeling restricted.
Most people think macros are just about fat loss or muscle gain, but they impact everything—energy levels, sleep quality, recovery, hunger, focus, and even mood. If you’ve ever felt constantly hungry, exhausted, or stuck in a cycle of overeating, it’s usually not about willpower—it’s about macronutrient balance.
When you get your macros dialed in, everything starts working better. Your workouts feel stronger, your cravings go down, and your body composition shifts without the constant stress of dieting.
You don’t need to track forever. You don’t need to get it perfect. You just need to understand how your body responds so you can make adjustments that actually work.
Start simple. Get protein in at every meal. Use carbs for fuel, not fear them. Keep fats in check to support your hormones. And most importantly? Find an approach that you can actually stick to. That’s what leads to real, lasting results.
Simplify your nutrition without sacrificing results. This structured 3-day meal guide—built by AlterMe’s performance team—offers a clear and flexible approach to eating for fat loss, strength, and sustainability. Learn how to estimate your calorie needs using two evidence-based multipliers (goal weight ×12 and ×15), hit your protein targets, and build meals that align with your goals without overwhelming your life.
There’s no one-size-fits-all solution to fat loss or healthy eating. Learn how different diets—from keto to intermittent fasting to Mediterranean—stack up, and what actually makes a nutrition plan work. The most effective approach is the one that fits your life and keeps you consistent.
Explore easy smoothie recipes to boost energy, recovery, and gut health. Discover how to build balanced smoothies that support long-term nutrition and performance.