How to count macros
Counting macros means tracking protein, carbohydrates and fat, not just calories. Here's how to set your targets and hit them without obsessing.
What are macros?
Macronutrients are the three nutrients that provide calories:
| Macro | Calories per gram | Main job |
|---|---|---|
| Protein | 4 | Builds and repairs muscle; keeps you full |
| Carbohydrates | 4 | Fuel, especially for exercise |
| Fat | 9 | Hormones, absorbing vitamins; very energy-dense |
Alcohol also provides calories (about 7 per gram) but isn't counted as a macro.
Set your targets
- Calories first. Find your daily calories for your goal with the calorie calculator.
- Protein by body weight. About 1.6–2.2 g per kg (0.7–1 g per lb).
- Fat at 25–30% of calories.
- Carbs fill the rest.
The macro calculator does this for you.
An example
A 70 kg person eating 2,000 kcal to lose weight:
| Macro | Target | Calories |
|---|---|---|
| Protein | 140 g (2.0 g × 70 kg) | 560 kcal |
| Fat | 67 g (30%) | 600 kcal |
| Carbs | 210 g (the rest) | 840 kcal |
How to hit them
- Protein first. Build each meal around a protein source; carbs and fat tend to take care of themselves.
- Log as you go, not at the end of the day, so you can steer dinner.
- Close enough is fine. Within 5–10 g of each target is a good day.
- Reuse meals. A few go-to meals that fit your macros make the whole thing easy.
FAQ
Frequently asked questions
Do I need to count macros to lose weight?
No: calories determine weight loss. Counting protein as well helps you keep muscle and stay full, which is why many people track both.
What's the best macro ratio?
There isn't one best ratio. Set protein by body weight, keep fat at a moderate level, and let carbs fill the rest to suit your preferences.
Can I count macros from photos?
Yes. Photo estimates in C for Calories include protein, carbs and fat for every food.