What Are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 calories. Tracking macros is more flexible than counting calories because it ensures you meet your nutritional needs while managing your energy intake.
Calculating Your Calorie Needs
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn each day. It is calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor. Our calculators can help you determine your BMR and TDEE accurately.
Macro Ratios for Different Goals
Weight Loss
A common starting point is a 300-500 calorie deficit below maintenance, with protein at 30-35% of calories to preserve muscle mass. Aim for 1.6-2.2 grams of protein per kilogram of body weight. Fill remaining calories with carbs and fat based on your preference.
Muscle Gain
A 200-300 calorie surplus above maintenance is ideal for muscle growth without excessive fat gain. Protein remains high at 1.6-2.2 g per kg of body weight. Carbohydrates become more important for fueling workouts and recovery.
Maintenance
Eat at your TDEE with a balanced macro split. A good starting point is 30% protein, 40% carbs, and 30% fat. Adjust based on your energy levels, performance, and how you feel.
Tracking Your Macros
Use a food scale for accuracy, especially for high-calorie foods like nuts, oils, and grains. Apps like MyFitnessPal or Cronometer make tracking convenient. Remember that consistency over weeks and months matters more than perfection on any single day.
Common Mistakes
- Not adjusting as you progress: Your calorie needs change as you lose or gain weight. Recalculate every 5-10 pounds.
- Ignoring micronutrients: Macros matter but vitamins and minerals from whole foods are equally important for health and performance.
- Being too restrictive: An overly strict diet is unsustainable. Allow 10-20% of calories for flexible foods you enjoy.
Using Our Calculators
Our BMI calculator gives you a starting point for weight assessment. Use it along with a food tracking app to dial in your macros and reach your body composition goals.