Why a macro cheat sheet?
You finish the intake call, open a plan and start building. Then the client messages you: "Is rice a carb or a protein? And how much fat is in an egg?"
Most clients do not speak "macro." They eat food, not grams. If you spend every check-in re-explaining the basics, you are losing time you could spend coaching, growing your business or — honestly — resting.
A simple, repeatable macro framework cuts those questions by half. Give it to every new client in their first week. Here is a cheat sheet you can use, adapt and hand out.
The three macros: what each one actually does
Protein — the repair crew
Protein builds and repairs muscle, skin, hair, nails and enzymes. When a client is in a calorie deficit, protein is what preserves muscle so the weight lost is mostly fat.
Foods clients recognise: chicken breast, eggs, Greek yoghurt, tofu, fish, cottage cheese, whey protein.
Quick rule of thumb: a serving of protein is roughly the size and thickness of their palm (for most adults, about 20–30 g of protein).
Why clients skip it: "I already had eggs for breakfast, that's enough." Most people underestimate protein by 40–50 %. A practical tip: aim for a palm-sized portion at every meal.
Carbohydrates — the fuel tank
Carbs are the body's preferred energy source. They power workouts, brain function and daily movement. Not all carbs are equal, but no carb is evil.
Foods clients recognise: oats, rice, potatoes, pasta, bread, fruit, quinoa, sweet potatoes.
Quick rule of thumb: a serving of carbs is roughly a cupped handful (about the size of their fist).
Why clients fear it: "Carbs make you fat." No — a calorie surplus makes you fat, whether from carbs or fat. Carbs are not the enemy; overeating any macro is.
Fats — the hormone and cell protector
Fats support hormone production (including testosterone and oestrogen), vitamin absorption (A, D, E, K) and cell membrane health.
Foods clients recognise: olive oil, nuts, seeds, avocado, butter, fatty fish, egg yolks.
Quick rule of thumb: a serving of fat is roughly the size of their thumb (about 15–20 g for most oils and butters).
Why clients cut it too low: "Fat has more calories per gram, so I avoid it." Going below 15–20 % of calories from fat can mess with energy, mood and recovery. A thumb-sized portion per meal is a safe minimum.
How to explain calories without the math lesson
Clients do not need to count every calorie. What they need is a simple mental model.
The plate model (no app required):
- Fill half the plate with vegetables or salad.
- Fill a quarter with a protein source (palm-sized).
- Fill a quarter with a carb source (fist-sized).
- Add a thumb-sized amount of fat (dressing, oil, avocado, nuts).
That is one meal. Three meals like that, plus one snack, gives most adults a solid starting point without opening a tracking app once.
If a client wants to track, recommend starting with protein only. "Just track protein for a week. Everything else, eat as you normally would." That single habit teaches portion awareness without overwhelm.
What about micronutrients, fibre and water?
You are the coach; you know the full picture. But for the first conversation, keep it to macros and two extras:
- Fibre — 25–30 g per day. Real food sources: oats, beans, lentils, vegetables, fruit with skin. Tell clients: "If your meals come mostly from boxes, you are probably low on fibre."
- Water — roughly 30–35 ml per kg of body weight. A 70 kg person ≈ 2.1–2.5 litres. Simple cue: drink a glass with every meal and keep a bottle on your desk.
The 5-minute client conversation
Here is a script you can borrow (or adapt for your voice):
"There are three things your body needs from food every day: protein to repair and build muscle, carbs for energy, and fats for hormones and health.
A simple way to build a meal: fill half your plate with veggies, a quarter with a palm-sized serving of protein, a quarter with a fist-sized serving of carbs, and add a thumb-sized amount of fat.
If you only track one thing this week, track protein. Everything else, eat as you normally would. Next week we will adjust."
That is it. Five minutes, no jargon, no guilt.
When to go deeper
Some clients are ready for precision. They want to track macros in an app, weigh food and hit exact numbers. In that case:
- Introduce a tracking app (MyFitnessPal, Cronometer, MacroFactor — whichever you prefer).
- Show them how to set goals based on their calorie target (e.g. protein at 30 % of calories, carbs at 40 %, fat at 30 % — adjust to your coaching philosophy).
- Schedule a 15-minute follow-up after 3 days to troubleshoot common mistakes.
Final thought
You do not need to be a macro encyclopedia to coach nutrition well. You need a clear, repeatable way to explain the basics so clients can act on them. That is what builds trust and results — not the number of grams you memorised.
Save this cheat sheet, adapt it to your style and hand it to every new client. Your inbox will thank you.
Nutrix helps coaches draft personalised meal plans in minutes — so you spend less time typing and more time coaching. Join the waitlist →