Learn
What every macro actually does — minus the bro science.
Food is basically three things: protein, carbs, and fat (plus water and a sprinkle of vitamins). Each one has a job. You don't need to count anything to win — but knowing what each one actually does makes every meal choice less mysterious and a lot less stressful.
Mini lessons
28 bite-size ideas, one card at a time
What it is
A unit of energy. Everything you eat or drink gets converted into calories your body either burns or stores.
What it does
- Powers everything — breathing, thinking, walking, lifting.
- Eat fewer than you burn → you lose weight (mostly fat, when paired with protein and movement).
- Eat more than you burn → your body stores the extra as fat for later.
- Whole foods give you far more nutrition per calorie than packaged ones — the same 400 calories of salmon and veggies vs. a snack-pack feed your body very differently.
Find it in
- Every food on earth has them
- Whole foods = more nutrients per calorie
- Liquid calories (soda, juice, alcohol) sneak by without filling you up
Pro tip · You don't need to hit your target perfectly every day. The weekly average is what moves the needle.
What it is
Long chains of amino acids — the literal building blocks of muscle, skin, hair, and most of your organs.
What it does
- Repairs and builds muscle (especially after workouts).
- Keeps you full longer than carbs or fat — fewer cravings.
- Protects lean mass when you're losing weight, so the scale drop is mostly fat.
- Has the highest 'thermic effect' — your body burns ~25% of its calories just digesting it.
- Whole-food protein (real meat, fish, eggs) brings iron, B-vitamins, omega-3s, and creatine along for the ride. Powders and bars don't.
Find it in
- Pasture-raised chicken, turkey, beef
- Wild-caught salmon, sardines, shrimp
- Whole eggs (yolks included)
- Plain Greek yogurt, cottage cheese
- Tofu, tempeh, lentils, beans
- Protein powder (occasional, not a meal)
Pro tip · Aim for ~0.7–1g per pound of body weight. Hit it from real food first — powders are a backup, not a strategy.
What it is
Sugars and starches that break down into glucose. Your body works best when they come from whole plants, not from packages.
What it does
- Whole-food carbs (vegetables, fruit, legumes) come pre-packaged with fiber, water, vitamins, and minerals.
- That fiber slows digestion, blunts blood-sugar spikes, and keeps you full on far fewer calories.
- Refined carbs — bread, pasta, cereal, crackers, most snack foods — strip the fiber and behave a lot like sugar in your bloodstream.
- Highly processed grains also tend to carry the most pesticide residue and added sugar, salt, and seed oils.
Find it in
- Leafy greens & cruciferous veg
- Berries, apples, citrus
- Beans, lentils, chickpeas
- Sweet potato, squash, carrots
- Whole, intact grains (occasional)
Pro tip · Aim for carbs you could pick, dig up, or shell yourself. The closer to its original form, the better it treats you.
What it is
A simple carbohydrate. Naturally found in fruit, vegetables, and dairy — but most modern sugar comes added to packaged foods.
What it does
- Natural sugar in whole foods comes wrapped in fiber, water, and nutrients that slow how fast it hits your bloodstream.
- Added sugar (cane sugar, high-fructose corn syrup, agave, syrups) spikes blood sugar fast — quick energy, then a crash, then more cravings.
- Liquid sugar — soda, juice, sweetened coffee, sports drinks — is the worst offender. Your body barely registers it as food, so you eat your normal meals on top.
- Added sugars hide in 'healthy' looking products: yogurt, granola, sauces, dressings, bread, protein bars, flavored milks.
- Quick math: 1 teaspoon of sugar ≈ 4g. The WHO's 6-tsp daily cap is about 25g. The average American eats ~17 tsp (~70g) — almost 3× the limit.
- A 12-oz can of soda has ~10 tsp (40g) of added sugar. One can blows the entire daily budget on its own.
Find it in
- Whole fruit (with the fiber attached)
- Plain dairy (lactose)
- Honey, maple syrup (use sparingly)
- Avoid: soda, juice, sports & energy drinks
- Avoid: candy, baked goods, cereal, granola
- Avoid: flavored yogurts, sweetened coffee drinks
- Avoid hidden sugar in: sauces, dressings, bread, protein bars
Pro tip · Read the 'added sugars' line on labels. If sugar is in the top three ingredients, it's essentially dessert.
What it is
The most calorie-dense macro (9 cal/g vs 4 for protein and carbs). Essential for things calories alone can't do — but the source matters a lot.
What it does
- Builds hormones (including the ones that regulate hunger, mood, and reproduction).
- Helps you absorb vitamins A, D, E, and K.
- Insulates organs and cushions joints.
- Adds flavor and staying power to meals — fat is what makes food feel satisfying.
- Industrial seed oils (canola, soybean, corn, 'vegetable' oil, margarine) are heavily processed and inflammatory. Most packaged and restaurant food is cooked in them.
Find it in
- Extra-virgin olive oil, avocado
- Wild salmon, sardines, mackerel
- Whole eggs (especially the yolks)
- Grass-fed butter or ghee
- Raw nuts & seeds (almonds, walnuts, chia, flax)
- Avoid: canola, soybean, corn, vegetable oil
Pro tip · Cook with olive oil, butter, ghee, or avocado oil. Skip 'vegetable' oil — it's the most processed thing in most kitchens.
What it is
A type of carb your body can't fully digest. It passes through, doing important work along the way.
What it does
- Slows digestion — you feel full longer on fewer calories.
- Feeds the good bacteria in your gut (which affect mood, immunity, and skin).
- Smooths out blood sugar swings, even when you eat sweet stuff.
- Binds to and helps escort excess hormones, cholesterol, and toxins out of the body.
- Keeps things… moving. Regularity is underrated.
Find it in
- Leafy greens & cruciferous veg
- Berries, apples, pears (with skin)
- Beans, lentils, chickpeas
- Avocado, sweet potato, squash
- Chia & flax seeds, almonds
Pro tip · Most people get half the fiber they need. Aim for 25–35g/day from real plants — your gut will thank you in about a week.
What it is
Roughly 60% of you. Every chemical reaction in your body needs it.
What it does
- Helps your body actually use the food you eat.
- Regulates body temperature and lubricates joints.
- Curbs phantom hunger — thirst often masquerades as a snack craving.
- Even 1–2% dehydration can tank energy, focus, and workout performance.
Find it in
- Filtered water (the obvious one)
- Herbal tea, black coffee
- Water-rich produce (cucumber, watermelon, citrus)
- Bone broth & homemade soups
- Skip: 'vitamin' waters, sports drinks (sneaky sugar)
Pro tip · Aim for half your body weight in ounces per day, plus a glass for every cup of coffee or workout.
General nutrition info, not medical advice. If you have a specific condition, talk to a registered dietitian or doctor.