What Macros ACTUALLY Are (and Why They Matter)
Macros — short for macronutrients — are the three main nutrients your body needs in large amounts:
Protein: builds and repairs muscle
Carbs: your main source of energy
Fats: crucial for hormones, brain health, and overall function
Think of these like keys on your keyring: if one goes missing, everything feels off.
And here’s the kicker: most people who “aren’t losing weight” aren’t actually eating enough protein, and they’re eyeballing portions like, “Yeah, that’s probably 4 ounces.” (It’s not.)
Getting your macros even close to right can transform your results faster than any fad diet ever will.
NEAT: The Fat-Loss Superpower You’ve Been Ignoring
NEAT stands for Non-Exercise Activity Thermogenesis, which is a fancy way of saying:
All the calories you burn just living your life.
Walking to the mailbox? NEAT.
Cleaning your kitchen? NEAT.
Talking with your hands like you’re filming a TikTok rant? NEAT.
Fidgeting because caffeine is your personality trait? Well… also NEAT.
Here’s why it matters:
Your workout might burn 200–400 calories, depending on intensity.
But your NEAT can burn 800–1,500 calories every single day.
If you’re crushing your workout and then sitting all day like a decorative houseplant… the math stops mathing. Increasing your steps and movement makes a MASSIVE difference.
The Truth About Calories Burned During Workouts
I’m going to lovingly call you out here:
Most people wildly overestimate how many calories they burn during exercise.
A spin class might feel like you survived the apocalypse, but it’s usually not burning 900 calories unless you were sprinting like your ex was chasing you.
Workouts aren’t primarily a fat-loss tool. They are essential for:
✅️ building muscle
✅️ boosting metabolism
✅️ shaping your body
✅️ improving strength, confidence, and overall health
But fat loss?
That’s mainly driven by nutrition + daily movement (NEAT).
Your workout is the spark.
Your NEAT is the bonfire.
How to Use This Info to Actually See Results
Here’s your Week 1 game plan:
- Prioritize Protein
Aim for 25–35% of your calories. It keeps you full and helps your body build lean muscle.
- Track Your Macros (Even Loosely)
You don’t need to weigh every crumb. But awareness ➜ progress.
- Increase Your NEAT
Start with a goal of 6,000–8,000 steps per day.
Don’t stress perfection — every bit counts.
- Strength Train 2–4x/Week
Muscle is your body’s metabolism engine. Build it, baby.
- Add Cardio You Enjoy
Walking, spin class, dance workouts — anything that keeps you moving without feeling like torture.
Final Thoughts
If your body hasn’t been changing the way you want, it’s not because you’re “bad at dieting” or “have a slow metabolism.”
You just needed the right keys.
Dial in your macros.
Move more throughout the day.
Train consistently.
Do that, and your body will respond.
Tomorrow, we’re talking about smart grocery shopping (AKA: how to stop the late-night snack gremlin from taking over). Don’t miss it.
