What each macro does
Each macro plays a different role. Knowing what they do helps you make small adjustments without overthinking food.
- Protein (4 kcal/g): builds and protects muscle, very filling
- Carbs (4 kcal/g): primary fuel for the brain and exercise
- Fat (9 kcal/g): supports hormones, vitamin absorption, satiety
A simple starting split
If you have no preference, 30% protein, 40% carbs and 30% fat is a sensible default for most people who want to lose, maintain or gain weight while training a bit.
Use the macro calculator to translate your calorie target into protein, carbs and fat in grams.
Protein first, the rest is flexible
The single most useful macro target is protein. Hit it most days and you will lose less muscle in a deficit, feel fuller, and recover better from training. Carb and fat splits matter much less for most everyday goals.
How to read macros on packaging
Packaged foods show macros per 100 g and per serving. Both are useful — per 100 g lets you compare products, per serving tells you what you will actually eat.
Do you need to hit macros perfectly?
No. Within 10–15 g either way on each macro is plenty for non-athletes. Calories drive weight, protein drives body composition. Carbs and fat just need to be in reasonable proportions.