Balanced Nutrition: Macros 101
The Farm • Nov 27, 2025 • 2 min read
At The Farm, our goal is to provide balanced nutrition that’s enjoyable, sustainable, and gives your body the fuel it needs to function at its best. We do this by breaking down the three macronutrients (carbohydrates, protein, and fat) into daily percentages that maximize energy while supporting lean muscle growth. No matter your goals, our team is here to help you incorporate nutrient-rich, great-tasting food into your daily life.
Macronutrients Breakdown
🥔 Carbohydrates (45%)
- Your body’s primary source of energy, carbohydrates also supply vital vitamins, minerals, and fiber.
- Provide 4 calories per gram
- Found in fruits, vegetables, grains, nuts, seeds, yogurt, and natural sugars
🍗 Protein (35%)
- Protein builds and repairs muscle tissue while supporting antibodies, enzymes, and hemoglobin.
- Provide 4 calories per gram
- Made up of essential amino acids
- Found in meat, fish, eggs, dairy, legumes, nuts, seeds, and some grains and vegetables
🥑 Fats (20%)
- Fats are essential for brain function, hormone balance, and the absorption of key vitamins.
- Provide 9 calories per gram
- Found in red meat, avocados, butter, oils, fish, nuts, and more
Meals at The Farm
We believe nutritious food is the foundation for a healthy lifestyle, but it shouldn’t feel complicated. That’s why our onsite Wellness Chef and Registered Dietitian design every meal and snack with the same macronutrient balance across three different calorie plans.
Each plan provides the same macro ratios but with different calorie totals based on your metabolic testing and goals. The focus: great-tasting food that fuels your body and can be recreated at home.
Daily Meal Plans
1,250 Calorie Plan
| Calories
| Carbohydrates
| Protein
| Fat
|
|---|---|---|---|---|
Breakfast | 315 | 35 g | 27 g | 7 g |
Lunch | 315 | 35 g | 27 g | 7 g |
Snack | 150 | 17 g | 13 g | 4 g |
Dinner | 315 | 35 g | 17 g | 7 g |
Snack | 150 | 17 g | 13 g | 4 g |
Total | ~1,250 | ~139 g | ~107 g | ~29 g |
1,500 Calorie Plan
| Calories
| Carbohydrates
| Protein
| Fat
|
|---|---|---|---|---|
Breakfast | 405 | 44 g | 32.5 g | 12 g |
Lunch | 405 | 44 g | 32.5 g | 12 g |
Snack | 150 | 17 g | 13 g | 4 g |
Dinner | 405 | 44 g | 32.5 g | 12 g |
Snack | 150 | 17 g | 13 g | 4 g |
Total | ~1,500 | ~166 g | ~124 g | ~44 g |
1,750 Calorie Plan
| Calories
| Carbohydrates
| Protein
| Fat
|
|---|---|---|---|---|
Breakfast | 485 | 54 g | 42 g | 11 g |
Lunch | 485 | 54 g | 42 g | 11 g |
Snack | 150 | 17 g | 13 g | 4 g |
Dinner | 485 | 54 g | 42 g | 11 g |
Snack | 150 | 17 g | 13 g | 4 g |
Total | ~1,750 | ~196 g | ~152 g | ~41 g |
FOOD THAT FUELS
At The Farm, every meal is designed to help you feel energized, satisfied, and in control of your nutrition here AND and when you're back at home.
Two hundred acres of open Tennessee countryside, a warm and welcoming community, and a wellness program built around you. Come as you are. We’ll meet you there.
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