What Are Macros?
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts. Counting macros (instead of just calories) has become one of the most popular approaches to body composition change in the US, because different macro splits produce very different results.
Macro Splits by Goal
- Balanced (40/30/30) — carbs/protein/fat. Good general health.
- Low-carb (25/35/40) — better for appetite control.
- High-protein (30/40/30) — best for muscle building.
- Keto (5/30/65) — very low carb, high fat.
- Endurance (55/20/25) — for runners and cyclists.
How Many Grams of Each?
Each macro provides a different amount of energy:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Protein Target
For muscle growth, aim for 0.7–1 gram of protein per pound of body weight. For weight loss, higher protein (1g/lb) preserves lean mass. For general health, 0.5–0.7 g/lb is enough.
Tracking Your Macros
Use apps like MyFitnessPal or Cronometer to log food, and a food scale for accuracy. Weighing food is essential — eyeballing portions is usually off by 20% or more.