WHAT ARE MACROS?
Macronutrients (macros) are the three main nutrients that provide energy and make up the bulk of your diet: protein, carbohydrates, and fat. Each plays a unique role in your body, and the ratio in which you consume them can significantly impact your results.
Protein
4 cal/g
Builds and repairs muscle, supports immune function, creates enzymes and hormones. Essential for body composition.
Carbohydrates
4 cal/g
Primary energy source for brain and muscles. Fuels workouts and supports recovery. Stored as glycogen.
Fat
9 cal/g
Supports hormone production, nutrient absorption, and cell structure. Essential for brain health.
Why Macro Ratios Matter
While total calories determine weight change, your macro ratio affects body composition—the proportion of muscle versus fat you gain or lose. Two people eating the same calories can have vastly different results depending on their protein intake and macro distribution.
For example, research consistently shows that higher protein intakes lead to better muscle retention during weight loss and greater muscle gain during a bulk, even when calories are the same.
Popular Macro Ratios Explained
Balanced (30/40/30)
Most Popular30% protein, 40% carbs, 30% fat. A versatile starting point that works well for most goals. Provides adequate protein for muscle retention, enough carbs for energy, and sufficient fat for hormones.
Best for: General fitness, maintenance, beginners
Low Carb (35/25/40)
35% protein, 25% carbs, 40% fat. Reduces carbohydrates while increasing fat for satiety. Can help with appetite control and stable energy levels.
Best for: Weight loss, insulin sensitivity, those who feel better on lower carbs
High Carb (25/50/25)
25% protein, 50% carbs, 25% fat. Maximizes carbohydrate intake for athletic performance. Supports high-intensity training and recovery.
Best for: Endurance athletes, high-volume training, hard gainers
Keto (25/5/70)
25% protein, 5% carbs, 70% fat. Very low carbohydrate intake induces ketosis, where the body burns fat for fuel. Requires strict adherence.
Best for: Those who thrive on keto, certain medical conditions, appetite control
How to Calculate Your Macros
Our calculator follows this process:
Calculate TDEE
First, we determine your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and activity multiplier.
Apply Goal Adjustment
Subtract 500 calories for weight loss, add 300 for muscle gain, or maintain for recomposition.
Distribute by Percentages
Apply your chosen macro ratio to determine calories from each macronutrient.
Convert to Grams
Divide protein and carb calories by 4, fat calories by 9 to get gram amounts.
Setting Protein for Your Goal
Protein is arguably the most important macro to get right. Here are evidence-based recommendations:
| Goal | Protein (g/kg) | Protein (g/lb) |
|---|---|---|
| Sedentary, Maintenance | 1.2-1.6g | 0.5-0.7g |
| Muscle Building | 1.6-2.2g | 0.7-1.0g |
| Weight Loss (preserve muscle) | 2.0-2.4g | 0.9-1.1g |
| Athlete, High Activity | 1.8-2.2g | 0.8-1.0g |
Carbs vs Fat: Which to Prioritize?
Once protein is set, the remaining calories are split between carbs and fat. Research shows that for most people, the exact ratio doesn't significantly impact body composition—as long as protein and total calories are controlled.
Choose based on preference and lifestyle:
Higher Carbs Work If You:
- • Train with high volume/intensity
- • Prefer grains, fruits, and starchy foods
- • Feel better with more carbs
- • Do endurance sports
- • Have good insulin sensitivity
Higher Fat Works If You:
- • Feel more satisfied with fat
- • Prefer meat, cheese, nuts, oils
- • Have appetite issues with carbs
- • Do low-intensity activity
- • Have blood sugar concerns
Common Macro Mistakes
Not Hitting Protein
Protein is the priority. If you're going to miss any macro, make sure it's not protein.
Being Too Strict
Hitting macros within 5-10% is fine. Don't stress about hitting exact numbers every day.
Ignoring Fiber
Not all carbs are equal. Aim for 25-35g of fiber daily from whole foods.
Cutting Fat Too Low
Fat is essential for hormones. Don't go below 20% of calories from fat long-term.
Frequently Asked Questions
Do I need to track macros to see results?▼
No, tracking macros isn't required. Many people get great results just by eating mostly whole foods, prioritizing protein at each meal, and managing portion sizes. Macro tracking is a tool for precision, not a requirement.
Should I adjust macros on rest days?▼
For most people, keeping macros consistent is simpler and equally effective. Some advanced athletes cycle carbs (higher on training days, lower on rest days), but this adds complexity without significant benefits for most people.
What if I go over on one macro but under on another?▼
As long as total calories and protein are close to target, trading carbs and fat isn't a big deal. Prioritize protein, stay within 10% of calorie target, and don't stress the carb/fat split too much.
How often should I recalculate my macros?▼
Recalculate every 4-6 weeks or when you've lost/gained more than 5kg. Also recalculate if your activity level changes significantly or if progress has stalled for more than 2-3 weeks.