The three macronutrients
Macronutrients are the nutrients your body needs in large amounts, and they're the only things that provide calories:
- Protein (4 cal/g): builds and repairs muscle, keeps you full.
- Carbohydrates (4 cal/g): your body's preferred fuel, especially for exercise.
- Fat (9 cal/g): essential for hormones, brain health, and absorbing vitamins.
Why track macros, not just calories?
Two diets with identical calories can produce very different results. A high-protein plan preserves muscle and controls hunger far better than a low-protein one at the same calorie count. Tracking macros gives you control over body composition — not just the number on the scale.
Setting your macro ratios
| Diet style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High protein | 40% | 35% | 25% |
| Low carb | 35% | 25% | 40% |
| Keto | 25% | 5% | 70% |
The macro calculator turns any calorie target and ratio into exact grams.
How to set yours
- Find your daily calorie target.
- Set protein first: 1.6–2.2 g/kg.
- Set fat to at least 0.5 g/kg for hormone health.
- Fill the remaining calories with carbs.
Do you need to be exact?
No. Getting within 5–10 g of each target is plenty. Consistency over weeks matters far more than precision on any single day. Hit your protein, stay near your calories, and the details will take care of themselves.