MACROS 101: BASELINES

• What macros actually are

• The role of protein, carbs, and fats

• Micronutrients, water, and alcohol

• The 4-4-9 rule (how to read food labels)

• MyFitnessPal basics (activity levels + setup)

• How your goal impacts your nutrition

• Where to start (habits first)

• GLP's and when to get personalized support

I’m a fitness nutrition specialist, not a registered dietitian.

That means:

• I help you understand nutrition

• I help you build structure and awareness

• I help you apply it to real life

  
  

If you need:

• A clinical diagnosis (ex: blood sugar)

• A strict meal plan (I can create simple meal guides or point you toward meal prep options)

• Or deeper medical or behavioral nutrition support

  
  

→ a registered dietitian/nutritionist is the best route

If you want clarity, structure, and a way to actually stick with it… you’re in the right place.

Macros = nutrients your body needs from the outside

• Protein

• Carbohydrates

• Fats

  
  

Protein → builds, repairs, keeps you full

Carbs → fuel (energy, workouts, brain)

Fats → balance (hormones, brain, health)

Micronutrients are your vitamins, minerals, and electrolytes.

Examples:

• Sodium

• Potassium

• Magnesium

• Calcium

• Natural sugars from whole foods

  
  

They don’t provide calories, but they are essential for:

• Hydration balance

• Muscle function

• Energy production

• Recovery

Hydration impacts:

• Energy

• Digestion

• Performance

• Recovery

  
  

• Cucumbers

• Lettuce

• Berries

• Citrus

• Watermelon

  
  

• 7 calories per gram

• Not a macro, but still counts

• Can impact fat loss, sleep, and recovery

• Adds to water retention, belly fat and excess empty calories

• Try to "keep it clear" and drink plenty of water

  
  

→ Awareness over restriction

I use this reference with clients on macro loads:

• Protein = 4 calories per gram

• Carbs = 4 calories per gram

• Fat = 9 calories per gram

1. Start with serving size

2. Look at protein, carbs, and fat

3. Use 4-4-9 to understand the breakdown of macros

If a label shows "290 calories" 20g protein 30g carbs 10g fat you can estimate calories using 4-4-9: protein (20×4 = 80) carbs (30×4 = 120) fat (10×9 = 90) for a total of ~290 calories.

*If the label lists something slightly different, that’s normal. Food labels can round numbers and account for things like fiber and sugar alcohols.

*Also, be mindful of labels like “low fat” or “no fat” They often adjust carbs or sugars to make up for taste, so always look at the full macro breakdown, not just the claim on the front.

Activity levels

Sedentary

• Desk job

• Minimal movement

• Little to no structured exercise

Lightly active

• Some walking

• 2–3 workouts per week

Moderately active

• 3–5 workouts per week

• Consistent daily movement

Very active

• Intense training most days

• Physical job or high-output lifestyle

  
  

→ Most people fall into lightly or moderately active

• 40% carbs

• 30–40% protein

• 20–30% fat

  
  

This is a starting point, not a rule.

Fat loss

• Prioritize protein

• Stay consistent

Muscle building

• Prioritize protein + carbs

• Fuel your training

Maintenance

• Balanced approach

• Focus on consistency

  
  

• Muscle is more dense than fat

• As you build lean muscle, the scale may not drop the way you expect

→ That doesn’t mean it’s not working This is where having guidance matters.

1. Water

Before anything else - MINIMUM half body weight in ounces to start

2. Protein

Especially protein at breakfast

This helps:

• Regulate hunger

• Improve energy

• Set the tone for your day

  
  

You don’t need perfection, you need consistency:

• Breakfast (start with protein)

• Mid-morning snack

• Lunch

• Afternoon snack

• Dinner

  
  

Optional focus points:

Pre-workout

• Fuel (typically carbs + some protein)

Post-workout

• Recovery (protein + carbs + hydration)
  

I have deeper guides on basics if you want to go further.

If you are using (or considering) GLP-1 medications or other injectable weight loss treatments:

• These can significantly reduce appetite

• They may change hunger cues and overall intake
  

  Because of this, it’s important to work with a qualified medical provider.
  

From a nutrition standpoint:

• You still need adequate protein

• You still need hydration

• You still need intentional structure

This is not something to guess your way through.

Start with:

• Protein daily

• Hydration (drink + eat your water)

• Balanced meals

• Consistency over perfection

  
  

This is where I come in.

I help you:

• Apply this to your real life

• Adjust based on your body

• Align your nutrition with your fitness goals

  
  

This isn’t about tracking forever but long enough to build structure.

It’s about learning your body well enough that you don’t have to guess anymore.

Ashley Lambeth, ACE-CPT, OES, FNS, SCS, BCS, FTS, WMS | 919-614-2286 | Founder

#thedreambodymethod