Macronutrient tracking — counting protein, carbs, and fats — is one of the most effective ways to manage your diet and reach your body composition goals.
What Are Macros?
Macronutrients are the three main nutrients your body needs in large amounts:
| Macro | Calories/Gram | Function |
|---|---|---|
| Protein | 4 cal/g | Muscle repair, enzymes, hormones |
| Carbohydrates | 4 cal/g | Primary energy source |
| Fats | 9 cal/g | Hormone production, cell membranes |
Recommended Macro Ratios
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Weight Loss | 30-40% | 20-30% | 30-40% |
| Muscle Gain | 25-35% | 20-30% | 40-50% |
| Maintenance | 20-30% | 20-30% | 40-50% |
Example: 2,000 Calorie Diet for Weight Loss
Ratio: 35% protein, 25% fat, 40% carbs
- Protein: 2,000 × 0.35 = 700 cal ÷ 4 = 175g
- Fat: 2,000 × 0.25 = 500 cal ÷ 9 = 56g
- Carbs: 2,000 × 0.40 = 800 cal ÷ 4 = 200g
Protein: The Most Important Macro
Aim for 1.6-2.2g per kg of bodyweight. Good sources:
- Chicken breast (31g protein per 100g)
- Eggs (6g per egg)
- Greek yogurt (10g per 100g)
- Lentils (9g per 100g)
- Tofu (8g per 100g)
Using Our Macro Calculator
Our Macro Calculator personalizes your macros:
- Based on your BMR, activity level, and goals
- Supports weight loss, gain, or maintenance
- Shows exact grams of protein, carbs, and fat
💡 Pro Tip: Hit your protein target first, then adjust carbs and fats based on your energy needs and preferences. Protein is the most satiating macro — it keeps you full longer.
*Calculate your macros with our free Macro Calculator.*
