What Are Macros?
Macronutrients (macros) are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you more precise control over body composition than counting calories alone.
Protein grams = Calories x Protein% / 4
Carb grams = Calories x Carb% / 4
Fat grams = Calories x Fat% / 9
Frequently Asked Questions
A common recommendation is 0.7-1g of protein per pound of body weight for active individuals, or 0.36g/lb for sedentary adults. Higher protein (1-1.2g/lb) is recommended when cutting calories to preserve muscle mass.
Higher protein ratios (30-40%) help preserve muscle and increase satiety during a caloric deficit. The exact carb/fat split matters less than total calories and protein. Many people do well with 35% protein, 35% carbs, 30% fat when losing weight.