Counting calories gets you in the right neighborhood. Counting macros (macronutrients) gets you to the right house.
What Are Macros?
The three macronutrients provide all the energy in food:
| Macronutrient | Calories per gram | Primary role |
|---|---|---|
| Protein | 4 kcal/g | Builds and repairs muscle tissue |
| Carbohydrates | 4 kcal/g | Primary energy source |
| Fat | 9 kcal/g | Hormones, brain function, fat-soluble vitamins |
Step 1: Start With Protein
Protein is the most important macro to set first, regardless of goal.
Why protein first? - It preserves muscle during a calorie deficit - It's the most satiating macronutrient - Inadequate protein causes muscle loss, even in a calorie surplus
Recommended protein targets: - Weight loss: 1.8–2.2g per kg of body weight (higher end during aggressive cuts) - Maintenance: 1.4–1.8g per kg - Muscle gain: 1.6–2.2g per kg
Example: 70kg person targeting weight loss → 126–154g protein/day At 4 calories per gram, that's 504–616 calories from protein.
Step 2: Set Your Minimum Fat
Fat is essential — don't drop below 0.6–0.7g per kg of body weight. Going too low disrupts hormone production (including testosterone and estrogen) and causes fat-soluble vitamin deficiencies.
Practical minimum: 0.7–1g per kg body weight For a 70kg person: 49–70g fat/day (441–630 calories from fat)
Step 3: Fill the Rest With Carbs
Once protein and fat are set, remaining calories go to carbohydrates.
Example calculation for a 70kg person: - Total daily calories: 1,800 - Protein: 140g = 560 calories - Fat: 60g = 540 calories - Remaining for carbs: 1,800 − 560 − 540 = 700 calories ÷ 4 = 175g carbs
Goal-Specific Macro Ratios
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle gain | 35% | 45% | 20% |
| Keto | 25–30% | 5% | 65–70% |
These are starting points. Individual response varies — some people do better with more carbs, others with more fat.
Practical Tips
- Track protein first. If you nail your protein, everything else falls into place more easily.
- Don't fear carbs. For most active people, carbohydrates support performance and recovery.
- Fat quality matters. Prioritize unsaturated fats (olive oil, avocado, nuts) over saturated and trans fats.
Use our calorie and macro calculator to get your personalized macro targets based on your weight, height, activity level, and goal.