What are macros?
Macronutrients are the three nutrients that supply calories: protein (4 kcal per gram), carbohydrate (4 kcal per gram) and fat (9 kcal per gram). Calories decide whether you gain or lose weight; macros decide what that weight is made of and how you feel and perform on the way.
How to use your macro numbers
- Set protein first – roughly 1.6–2.2 g per kg of bodyweight protects muscle in a deficit and builds it in a surplus.
- Keep fat above about 20–25% of calories for hormone health and vitamin absorption.
- Fill the rest with carbohydrate, which fuels training. Active people usually feel better on more carbs.
Consistency beats precision
Being within 5–10 g of each target on most days is enough. Read our guide on the best macro split for fat loss for how to adjust after the first two weeks.
Frequently asked questions
What is the best macro split for fat loss?
A common starting point is about 30–40% protein, 30–40% carbs and 25–30% fat, with protein set by bodyweight first.
Do I need to count macros to lose weight?
No. Calories drive weight change. Macros are a helpful refinement, especially for keeping muscle while you diet.
How many grams of protein per day do I need?
Most active adults do well on 1.6–2.2 g per kg of bodyweight (0.7–1 g per lb).
Results are estimates for general information and are not medical advice. See our disclaimer. Talk to a doctor or registered dietitian before making major changes to your diet or training.