What Are Macros?

Macronutrients (macros) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g) and fat (9 cal/g). Tracking macros goes beyond just counting calories — it ensures you are getting the right balance of each nutrient for your goals (muscle gain, fat loss, performance, etc).

Step 1: Set Your Calorie and Macro Targets

  1. 1

    Calculate your TDEE

    Use a TDEE calculator (Total Daily Energy Expenditure) — your maintenance calories. Set a calorie goal based on your aim: deficit for fat loss, surplus for muscle gain, maintenance for body composition maintenance.

  2. 2

    Set your protein first

    Protein is the most important macro for body composition. A widely used target is 1.6–2.2g of protein per kg of bodyweight per day for active people. Example: 75kg person = 120–165g protein/day. Calculate the calories from protein (grams x 4).

  3. 3

    Split remaining calories between carbs and fat

    After allocating protein calories, distribute the remaining calories between carbs and fat based on preference and lifestyle. A common split: 40% carbs, 30% fat of total calories. Higher carb suits endurance athletes; higher fat suits those who prefer lower carb eating.

Step 2: Track Accurately

  1. 4

    Weigh everything on a kitchen scale

    Macro tracking only works if you know exactly what you are eating. Volume measurements (cups, spoons) are inaccurate — a tablespoon of peanut butter varies enormously depending on how it is scooped. Weigh food in grams before eating.

  2. 5

    Use Cronometer or MyFitnessPal

    Enter what you eat — scan barcodes, search the food database or enter custom foods. These apps automatically calculate macros from the weight you enter. Cronometer has a more accurate database; MyFitnessPal has more food entries and a larger community. Both free.

  3. 6

    Log meals as you eat them — not from memory

    Memory-based logging is significantly less accurate. Weigh and log before eating, not after. This also lets you plan the rest of your day's eating to hit your targets.

Flexible vs strict trackingStrict macro tracking ("If It Fits Your Macros" / IIFYM) allows any food as long as macros fit. This works well for many people but can be mentally exhausting long-term. Consider tracking strictly for 4–8 weeks to build awareness, then maintaining targets more loosely once you have calibrated your food knowledge.

Frequently Asked Questions

No — calories matter more than macros for weight loss. Simply eating less than you burn leads to weight loss regardless of macro split. Macro tracking becomes more useful when you want to optimise body composition (lose fat while maintaining muscle) or are an athlete with specific performance nutrition needs.
For muscle building, prioritise protein (1.6–2.2g/kg bodyweight) and eat in a modest calorie surplus (200–500 cal above TDEE). The split between carbs and fat is less critical than hitting protein targets and total calories. A common starting point: 30% protein, 40% carbs, 30% fat.