What are Macros? and Why do I need them?

Understanding Macros in the Always Hungry? (AH) Approach to Eating

There is so much talk of macros on social media right now. The Always Hungry? way of eating has focused on macronutrient ratios for a decade, so let’s break it down to understand this nutrition principle. Macros use the percentage of calories coming from carbohydrates, protein, and fat in each meal. The ratio is the focus, but the basis of that ratio is calories. So how can we use ratios without getting caught into calorie counting? This can feel confusing at first (and that’s totally normal!), so we’ve broken it down for you.

Macronutrient Ratios by Phase

From the Always Hungry? book:

• Phase 1: 50% fat, 25% protein, 25% carbohydrate

• Phase 2: 40% fat, 25% protein, 35% carbohydrate

• Phase 3: 40% fat, 20% protein, 40% carbohydrate

What does “%” mean?
These percentages refer to the percent of total calories coming from each macronutrient.

• 1 gram of carbohydrate = 4 calories

• 1 gram of protein = 4 calories

• 1 gram of fat = 9 calories (fats are more calorie-dense)

Example:

If your meal has 425 calories:

• 25 g carbs → 100 calories (25 × 4) → 100 ÷ 425 = 23.5%

• 25 g protein → 100 calories (25 × 4) → 100 ÷ 425 = 23.5%

• 25 g fat → 225 calories (25 × 9) → 225 ÷ 425 = 53%

✅ Ratios for this meal: 23.5% carb, 23.5% protein, 53% fat

We know… that’s a lot of math! That’s why apps can be really helpful - like the one we’re launching for our self-paced Jumpstart Your Metabolism program (more on that below…)

Quick Phase 1 Workaround - Look at Grams instead of Ratios

• It turns out that for Phase 1 ratios you eat the SAME # OF GRAMS FOR EACH MACRONUTRIENT in a meal. So you can calculate grams instead of ratios.

• For example: a meal might include between 30 and 40 GRAMS of each: protein, fat, and slow carb (Sometimes called “high-fiber carbs” see example of slow carbs below)

• You might aim for 35-35-35 (grams of fat-protein-carb) in a full meal. Again, +/- a few grams because you never have to be perfect. or 30-30-30 for a smaller meal like breakfast or 40-40-40 for a nice dinner.

Don’t want to log every meal? No problem!

We have TWO simpler options:

1. Our Meal Builders

Designed to take the math out of meal planning. Simply pick and choose your protein, fat, and carbohydrate options, and you’re done!
Tip: Don’t forget to add non-starchy veggies to your meal.

• Meal Building Resources

2. Kenzie’s Plate Method

A visual way to build meals without stress:

• 1/2 plate: non-starchy vegetables

• 1/4 plate: protein

• 1/4 plate: carbohydrates (adjust type of carb based on your phase)

• Add fats for cooking and garnish (refer to the meal builders for portion guidance)

💡 You won’t hit the ratios perfectly - and that’s okay! The goal is learning to listen to your body, not to get “perfect ratios”.

A Few Tips About Ratios

• It’s not about being perfect. Track your energy, hunger, cravings, and overall wellness to see how your body responds. These are far more important than the # of calories you consume or what the scale tells you.

• Ratios can vary by ±5%. For example, Phase 1 could be:

  • Fat: 45–55%

  • Protein: 20–30%

  • Carbs: 20–30%

• Many foods contain more than one macronutrient (e.g., beans have protein and carbs). When using the plate method, aim for foods that are “mostly protein” or “mostly carb” to fill those sections.

• Don’t want to calculate ratios? Add up your Grams instead with the Phase 1 Workaround explained above.

Common Food Examples:

• Carbs: beans, fruits, berries, whole grains, starchy vegetables, tropical fruits, dried fruits

• Protein: Greek yogurt (even full-fat—higher protein than fat!), cottage cheese, poultry, tofu, tempeh, edamame, meat, fish, eggs (note: eggs are roughly equal in protein and fat; pairing with fruit can make a complete meal)

• Fats: oils, nuts, seeds, avocado, olives, cream cheese, heavy cream

New Recipes & Tracking Made Simple

We’re re-launching our Jumpstart Your Metabolism Program at 85% OFF the original cost because it is now deliverable in a new, self-paced app. We have so much great content from our coaching program and with the new app, we can bring it to you at a fraction of the cost in a self-paced format. It also now includes food logging, habit tracking, and live monthly community calls - all without the high price tag.

What’s Included…

• 6 months access to the app

• Food logging with macronutrient percentages per meal

• 35+ PDF learning modules

• Six community accountability & Q&A calls with Chef Dawn Ludwig & Kenzie Osborne (1x per month)

• Access to recipe database & 2-week simplified meal plan

• Digital forms & habit tracking

• Optional discounted 1:1 coaching

• Limited PRE-SALE 6-month program/app total cost: $149 USD (originally $1250)

As a founding member, you’ll:

• Be the first to access the full self-paced program

• Get all recipes, PDFs, and tools inside the app

• Help shape the program with your feedback

• Lock in special founding member pricing

Spots are filling quickly! If the payment link works, spots are still available. So get your Discounted price of $149 and be a founding member now. Total prices will go up to $197 after the pre-sale.

If this feels like the right next step, click this link to learn more & sign up —> https://www.drdavidludwig.com/3-month-jumpstart-program/

📌 Note: Program access will open at the end of February 2026.