icon-account icon-glass

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

Macronutrients 101: What Are Macronutrients And How Do I Calculate Them?

27th April 2021

27th April 2021

By Beth Shelper

When it comes to our health, knowing what constitutes a healthy diet is so important to both our physical and mental wellbeing.

Yet, we all experience such a high amount of information on social media each day; from fad diets to “wellness” trends - it can be easy to get lost in exactly how you should be fuelling your body each day. This is especially true if you’re trying to gain muscle or lose weight.

Admist all the noise however, you might have heard the term ‘macronutrients’ and the benefits they have for overall health. But what exactly are macronutrients? Below we’ve compiled our comprehensive and clear guide to macronutrients, how they impact the body and the benefits of monitoring you’re intake.

What are macronutrients?

First of all, let’s clear something up – what are macronutrients?

Macros, or macronutrients, are the essential nutrients your body needs in large amounts for energy and to maintain its structure and systems. The body cannot make enough of these nutrients to sustain itself on its  own, hence why regular intake is so essential for a healthy diet.

Macronutrients can primarily be found in three main food groups:

  • Proteins: such as meats like chicken and beef as well as fish and eggs
  • Carbohydrates: such as potatoes and corn,
  • Fats: such as saturated and unsaturated fats. 

Generally, these macronutrients are needed in much higher amounts than other nutrients (hence the term macro).

Macronutrients vs micronutrients

So how does this compare to something else you may have heard about – micronutrients?

The difference between macronutrients and micronutrients, is that your body requires macronutrients in large quantities, and micronutrients in smaller ones – these are normally vitamins and minerals that are taken commonly as supplements to support our energy levels and overall well-being.

 When counting your macros, you are counting the grams of macronutrients you are consuming: so how much protein, carbohydrates and fats are in your diet.

How to workout macros and what are the benefits?

Knowing what macronutrients are is one thing, however the greater challenge lies in effectively working out your macro intake as well as what you should be intaking.

To work out your daily intake you need to calculate your daily protein, carbohydrate, and fat needs based on your goals (weight loss, muscle gain, etc.) and then track your consumption through macro counting.

One of the main attractions of counting your macros is that in comparison to calorie-counting diets, in which you count how much of something you are eating, macro counting involves measuring what you are eating – providing much greater flexibility.

Whilst there are a huge number of benefits to counting macros, if you’re someone that has never done this before, the idea of it can be pretty daunting, as the calculation side of things can sound pretty scientific and overwhelming. But don’t worry, we’re here to break it down for you and get you well on your way to counting macros and achieving your wellness and fitness goals.

Greater understanding of your body’s needs

Counting your macros helps you understand where your calories are coming from and how they affect your body – both positively and negatively, so you can make informed changes to your diet if required. Your macronutrient profile is extremely important and reflective of your overall health, so understanding this is a great way to stay healthy.

Not all calories are created equal

Through the counting of macronutrients, you learn that not all calories are created equal, and how to alter your diet to reflect this. What this means, is that all calories have the same amount of energy – but it isn’t really that simple. When it comes to your personal body needs, it’s important to get your calories from healthy sources to properly fuel your body. This means avoiding fatty foods where possible – such as processed carbohydrates.

Great flexibility

Many diets mean that you sometimes have to give up some of your favourite foods. The benefit of counting your macros means that you can eat whatever you want as macro counting is about counting what you eat not how much you are eating. This is great as with the easing of lockdown, you can go out to eat without the stress of worrying about avoiding certain food types. This also means that you’re more likely to stick to the diet – win, win!

Improves workout performance

With the understanding of your macronutrient profile, you will have the confidence to tailor your diet to include the nutrients your body needs and measure results through performance.

Increase in energy levels

As you are listening to you are listening to your body and giving it what it needs, you’re likely to experience an increase in your overall energy levels. This will mean that you reap the benefits in all aspects of life – not just through exercise!

Should I be calculating my Macros? 

Think About Your Fitness Goals

Other reasons to count your macros include fitness goals such as:

Overall, counting your macros involves reflecting on your end goal and your daily behaviours and eating habits. If your goal is to lose weight, your macro counting behaviours will be very different to someone who wants to gain muscle, for example.

If you’re looking for a way to understand where your calories are coming from in your everyday food intake, counting your macros is definitely for you. Counting macros can be especially beneficial if you have a specific health goal in mind, such as if you are a bodybuilder who is working towards a particular goal, or an athlete that needs to consume a certain number of calories to sustain their fitness regime.

How to work out macros?

If you’re just starting out with counting your macronutrients, it’s probably best to have a look into an online macro counting calculator. You will need to know how many calories you consume a day on average, or by setting a daily calorie goal, and then work out your ratio (depending on your fitness goal).

Macro ratios for different fitness goals

With the above goals in mind, it’s important to consider your macro ratios.

Weight loss: If you’re aiming to lose weight, a typical macro ratio will feature limited carbs. Typically, you could try a 40% protein ratio, with 40% healthy fats and 20% carbohydrates – the 40/40/20 macro split.

Muscle gain: If you’re aiming to gain muscle, a typical macro ratio is consumption of 40% protein, 30% fat and 30% carbohydrates. This is because protein is the main macronutrient involved in the expansion of muscle mass, so this will be the dominant macro in your diet.

Weight balance: If you’re looking to maintain your weight, you will want to try and achieve a balanced macro ratio. This means a moderate consumption of carbs, whilst maintaining a good level of healthy fats and protein. Try 35% healthy fats, 35% healthy proteins and 30% carbohydrates.

If you’re a vegetarian, you can gain protein benefits from supplements and protein powders to still ensure you’re getting the nutrients you need.

Innermost Thoughts

Counting your macros is a great way to become informed on the nutrients your body is receiving. Pair a great workout routine and healthy dieting behaviours with macro counting, and you’ll meet your fitness goals in no time.

We recommend eating a diet rich in healthy fats, a range of proteins and plenty of fresh fruit and vegetables.

References

  • Fat Loss and Muscle Gain: The Right Macros for Your Goals - BarBend. (2021). Retrieved 14 April 2021. Click here.
  • Macronutrients: A Simple Guide to Macros | Avita Health System. (2021). Retrieved 14 April 2021. Click here.
  • Macronutrients and Human Health for the 21st Century, Venn (2020). Retrieved 27 March 2025. Click here.

Product Spotlight

Need Expert Advice?

Other Insights

Halal Logo
When it comes to improving your fitness levels, lifestyle and nutrition are key. From the number of hours of sleep you get each night to your daily nutrition and everything in between, each is as important as the other. This extends to finding the right protein powder to fuel your workout routine. Yet today more than ever, what goes into that shaker bottle now goes beyond macros and muscle; more and more people are asking themselves – ‘how does this protein powder align with my religious values and beliefs?’ While we’ve spoken before about our clean, research based and ethically sourced ingredients here at Innermost, this time we want to get a little more specific with a focus on halal and halal protein powder. With so many voices and fluff information around, it can be difficult to know exactly what protein is and isn’t halal friendly. That’s why we’ve put together this nifty guide. We’re going to break down all the myths and everything you need to know about halal protein. What you should be looking out for, what makes proteins like whey halal friendly as well as the benefits that halal friendly protein can offer to your body.  Right, let’s get into it. What is halal protein? I’m sure most of you are already aware of halal, but for the 1% of you that might not be, let’s take a step back and ask: what is halal protein? Halal – meaning ‘permissible’ in Arabic – refers to any food product that complies with Islamic dietary laws as stated within the Qur’an and Islamic jurisprudence. This makes it a core element of Islamic faith and a key cornerstone of their commitment to leading a pure and disciplined life under the guidance of Allah. Some of the key guidelines for halal foods include: Halal friendly ingredients – certain ingredients are not permissible under a halal diet, including pork (and any byproducts), alcohol and blood. Other animal products can be halal as long as they are killed in accordance with the ethical treatment guidelines below. Ethical treatment of animals – For non-pork meats to be considered halal, animals must be treated humanly and responsibly during their life. This includes: Having access to clean water and nutritious food. Being raised in a free-range and stress-free environment. Not being subjected to cruelty, abuse, or unnecessary suffering. The process of killing any animal must also be quick and humane to be considered halal, with any suffering kept to the complete minimum. Importantly, to be considered halal, the name of Allah must be pronounced during the humane killing to ensure the sanctity of life is recognised throughout the process. No cross contamination - During the preparation process, halal foods must never come into contact with non halal foods. This means no cross contamination between preparation surfaces, equipment used, the handling of foods and storage. As such, ingredients such as milk can be halal however it depends on the production process and if additional non-halal additives (such as gelatin) are added. So, what does this mean for protein?  Essentially any animal protein is halal as long as it adheres to the guidelines we’ve mentioned. The best way to tell is that products – such as Innermost proteins - will be certified halal friendly on the packaging. Is protein powder halal? So, with that said you might be wondering: is my choice of protein powder halal? The truth is that protein powder can absolutely be halal, however it entirely depends on the ingredients used as well as the overall production process. Common protein sources like whey, casein, egg white, and plant-based proteins (such as pea, soy, or rice) can all be halal if they are sourced and manufactured in compliance with halal standards. While many of the larger brands do not meet these standards and cannot claim to offer halal protein, our range of Innermost protein powders and supplements are all certified halal, emphasising our dedication to ethical sourcing our use of clean sourcing without additives. From our pea protein fuelled (and vegan) The Health Protein, The Fit Protein, to our whey protein powered The Strong Protein and The Lean Protein, all our products are sourced in a halal-compliant manner. Benefits of halal protein powder You hear it all the time when it comes to ethical and dietary beliefs – ‘a vegan diet isn’t good for you’ or ‘a vegetarian mix can’t possibly have the nutrients you need. The reality is, that adhering to these sorts of values within your fitness routine and diet can have great benefits for the body. Halal protein powders are no different; they offer a range of benefits for individuals who are conscious of both their health and dietary requirements. Just some of the benefits of halal protein powder are: Clean ingredients: With halal protein powders, you can be confident that there will be no harmful or questionable ingredients/ additives such as silica. What does this mean? Your body has an easier job digesting and absorbing all the good stuff, ensuring you get the most out of your supplements. Quality protein: Halal protein powders use complete protein sources, ensuring your body gets all the amino acids it needs for effective muscle repair and growth.  Ethical production: We’ve mentioned plenty of times already, but that’s just how key ethical and clean production is to making protein halal. By avoiding things such as additional additives and cross contamination, your body is fuelled with a safer and more trustworthy supplement. Supports fitness and wellness goals: Whatever your fitness goals; halal protein has you covered. From building muscle to losing weight, the absence of excess sugars or fillers ensures you are best placed to smash your targets. Common misconceptions about halal protein powders With so much noise and no real answers around halal proteins, we thought it would be helpful to list of some of the key misconceptions regarding the diet and what the actual truths are. All vegan protein powders are halal Given that so much of halal is driven by animals and their ethical treatment, you might just assume every vegan protein powder is halal because it is made of.. well, plants. The reality however is that vegan proteins aren’t necessarily halal – it all comes down to the production process. While Innermost vegan proteins are proudly halal certified, other protein powders can be produced with alcohol-based flavourings, non-halal emulsifiers, or might be processed in facilities that handle haram products – leading to cross contamination – not good! Is whey protein halal? On the other side of the spectrum, whey protein – being a byproduct of milk – is generally considered to be haram. Again, the truth is that whey protein can be halal provided that the milk is taken from cows that were treated ethically and within halal principles. Today, there are many halal-certified whey protein powders that are safe and effective for Muslim consumers. Halal certification doesn’t matter There is often an assumption made that if the ingredients look clean then the protein must be halal – regardless of certification. The truth is that what makes something halal goes beyond ingredients. Production and sourcing our also key factors that many companies do not consider. With halal certification on your favourite protein powders, you can be sure that every step—from sourcing and production to packaging and distribution—has been reviewed and approved according to strict halal standards.  Is Innermost protein powder halal? In short, yes. We at Innermost make it our mission to not only aid in muscle growth and recovery, but also to create protein supplements that are ethically sourced and rigorously tested to ensure individuals of any faith can smash their fitness goals.  Unlike competitors, our proteins are clean and built with the highest quality of ingredients and free from unnecessary additives and artificial ingredients.   We are proud to say that all our products are officially halal certified making them a suitable choice for those following the halal beliefs. This certification ensures that all ingredients and manufacturing processes meet Islamic dietary laws, with no use of haram substances such as pork derivatives or alcohol. With this in mind, why not check out our range of Innermost supplements to find out more about our halal proteins?     Read more
Why Creatine is Having a Moment
If you said “creatine” ten years ago, most people would’ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever – but not for the reasons you'd expect. It’s not just about size or strength anymore. It’s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while it’s long been the most studied supplement in sports nutrition, new research is changing how we think about it – and who it’s for. Let’s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). It’s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) – your body’s main energy currency. In plain English? It helps you produce energy faster and more efficiently. That’s why creatine’s been a staple for athletes and weightlifters for decades – because it enhances performance, power, and recovery. But that’s just scratching the surface. Reason 1: The science has evolved The benefits of creatine aren’t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection – especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation “may improve short-term memory and intelligence/reasoning” – particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. There’s emerging evidence suggesting it may support brain health in older adults – acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a “performance” supplement. It’s increasingly viewed as a daily health essential – especially for your brain. Reason 2: Women are in – and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. It’s no surprise women stayed away. But now? That narrative is breaking down fast – and the science is doing the talking. Studies show that creatine may be especially important for women – particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . It’s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations – making it a powerful ally for long-term wellbeing. And no, it won’t make you puffy. The “bloating” myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isn’t about bulking. It’s about feeling energised, strong, and supported in your body – no matter your life stage. Reason 3: It’s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life – not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay – creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: You’ve got options now Here’s the good news – the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, we’ve reimagined creatine in a way that’s clean, purposeful, and fits into real life. At innermost, you’ve got two simple options: The Power Booster – our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein – our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity – not just their biceps. FINAL THOUGHTS Creatine isn’t new. But the way we understand it - and who it’s for - absolutely is. It’s not just about muscle. It’s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether you’re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine. Read more