Building Your Macro Awareness

You do not need to track every gram forever. But learning the basics changes your instincts:

• A palm-sized portion of meat or fish contains roughly 25-30 grams of protein
• A cup of cooked rice or pasta has about 40-45 grams of carbs
• A tablespoon of oil or butter holds approximately 14 grams of fat
• Active people often do well around 0.7-1 gram of protein per pound of lean body mass, which lines up with the 1.2-2.0 g/kg range above
• Vegetables are mostly water and fiber with minimal caloric impact.