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The Power of Macros: How to Fuel Your Active Lifestyle

  • Writer: Emelie Eriksson
    Emelie Eriksson
  • Jun 12, 2024
  • 3 min read

Hey Loves! 🌟


Today, let’s talk macros—those little numbers that hold the secret to unlocking your nutrition goals. If you’ve ever wondered whether your post-workout protein shake is enough or if carbs are really the enemy (spoiler: they’re not), this one’s for you. Tracking macros can feel like a game-changer, whether you’re a fitness newbie or a seasoned gym-goer. So, grab your cup of green tea—or that chocolate bar you’re “saving for later”—and let’s get into it!


What Are Macros?

Think of macros as the Beyoncé, Kelly, and Michelle of nutrition: carbs, proteins, and fats. Each one plays its part in making sure your body’s Survivor anthem stays on repeat.


Carbohydrates: The Powerhouse

Carbs are your main source of energy, breaking down into glucose to fuel everything from your morning jog to chasing the kids around.

My Take: For me, carbs are non-negotiable. After running the London Marathon in 2022, I learned the hard way that “carb-loading” is not a free pass to inhale an entire pizza. But a balanced mix of whole grains, fruit, and yes, the occasional indulgence, kept me going when the miles got tough.


Proteins: The Builder

Proteins are like the construction crew, repairing and building muscles. Whether you’re lifting weights or just lifting toddlers, protein’s got your back.

My Take: After hitting the gym, I love refueling with scrambled eggs on rye toast. It’s quick, easy, and—bonus—it makes me feel like I’ve got my life together (even if the kids are colouring on the walls).


Fats: The Unsung Hero

Fats often get a bad rap, but they’re crucial for brain health, hormones, and absorbing vitamins. Think avocados, nuts, and salmon—your body will thank you.

My Take: During a surf camp in Sri Lanka, my love affair with coconut began. Coconut milk curry? A game-changer. It’s proof that fats can be indulgent and good for you.


Why Counting Macros Matters

Counting macros is like upgrading from basic GPS to Google Maps—it’s more precise, giving you the tools to tailor your nutrition to your goals. Whether you want to build muscle, lose fat, or sustain energy for endurance training, understanding macros puts you in control.

Reality Check: Counting calories alone won’t tell you if your energy is coming from donuts or quinoa. Both have their place (let’s be real), but macros ensure you’re fuelling your body effectively for the demands you’re putting on it.

Example: When I was training for a half-marathon and juggling school runs, my carbs needed to take centre stage. Tracking my macros helped me stay energised, even after a chaotic morning of spilled cereal and missing trainers (the kids’, not mine—thankfully).


How to Calculate Your Macros

It all starts with knowing your Basal Metabolic Rate (BMR)—basically the calories your body needs just to exist. Add in your activity level, and voilà, you have your daily calorie needs.

Here’s a general guide for an active woman:

  • Carbs: 40-50% of daily calories

  • Protein: 25-30% of daily calories

  • Fats: 20-30% of daily calories

Example: If you’re consuming 2,000 calories a day:

  • Carbs: 800-1,000 calories (200-250g)

  • Protein: 500-600 calories (125-150g)

  • Fats: 400-600 calories (44-66g)

Pro Tip: Don’t stress over hitting exact numbers daily. Macros are about consistency over time, not perfection.


Tips for Counting Macros

  1. Download an App: MyFitnessPal makes tracking macros as easy as scrolling Instagram. The app’s food database is massive, so you’ll rarely have to guess.

  2. Meal Prep: Spend Sundays prepping balanced meals. It’s a lifesaver when the kids are demanding snacks and you’re eyeing the biscuits.

  3. Divide Your Plate: Visual learners, rejoice! Think of your plate as a pie chart: half carbs, a quarter protein, a quarter healthy fats.


The Perfect Macro Ratio for Busy, Active Women

Life is busy, and for women juggling workouts, work, and life admin, sustaining energy is key. Here’s my recommended breakdown:

  • Carbs: 45-50% (for all that running around—literal or metaphorical)

  • Protein: 25-30% (to keep muscles strong and your metabolism humming)

  • Fats: 20-25% (for brainpower and satiety)

This ratio keeps you fuelled without the dreaded afternoon crash.


Real Talk: My Macro Mishaps

Of course, there have been days when my macros looked more like “95% carbs, 5% everything else” (hello, pasta bender). But I’ve learned not to beat myself up. Life is about balance. One “off” day won’t derail your progress, just like one “perfect” day doesn’t guarantee results.


Final Thoughts: Macros for the Win

Understanding macros isn’t about overcomplicating your diet—it’s about simplifying it. It’s about giving your body the fuel it needs to thrive, whether you’re smashing a deadlift, running after your kids, or simply showing up for yourself.

Take the time to figure out what works for you, experiment with ratios, and, most importantly, enjoy the process. Because the real magic of macros isn’t in the numbers—it’s in how they make you feel strong, capable, and ready for whatever life throws your way.


Let’s fuel up and crush those goals, babes! 🌟


Millie x

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