Basic Macronutrient Breakdown

Macronutrients, typically referred to as macros, are carbohydrates, protein and fat. Macros are called macronutrients because we need them in large amounts, compared to micronutrients (vitamins and minerals), which we need in smaller amounts. The Food and Nutrition Board and National Academy of Sciences created the acceptable macronutrient distribution ranges (AMDR), which is the recommended amount of each macronutrient providing enough of the essential nutrients and reducing risk of chronic disease. The recommended ranges are: Carbs 45%-65%, protein 10%-35% and fat 20%-35% of total daily calories. These ranges are given to be able to be specific for each individual. Depending on sex, training type, goals and eating lifestyle, each macronutrient percentage of total daily calories will vary. 

Regardless of macros/total daily calories, it is important to have balanced meals. Using a guide like the Healthy Eating Plate is a good way to see how a balanced meal will look.


Triple Fudge Air Fryer Protein Cookies 

(1 serving)

¼ c oat flour

2 tbs chocolate protein powder

1 tbs unsweetened cocoa powder

1 tbs PB2

¼ + 1/8 tsp baking powder

2 tbs 0% Greek yogurt

2 tbs unsweetened almond milk

¾ oz chocolate chips


  1. In a bowl, combine all ingredients, except for chocolate chips. Continue to add 1 tsp of milk at a time if batter is too dry.

  2. Line a small pale with parchment paper. Transfer batter onto plate and form into a cookie shape. 

  3. Top cookie batter with chocolate chips.

  4. Gently slide parchment paper and cookie into air fryer.

Cook at 275 for 7 minutes and enjoy! 

 Calories: 274

Protein: 18.5

Carbs: 34.5

Fat: 13

Coach Ashley

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