Nutrition

How to count macros: a beginner's step-by-step guide

Set calories first, then protein, fat and carbs. A simple method to calculate your macros and track them without making it a full-time job.

To count macros, first set a daily calorie target based on your goal, then set protein at about 1.6–2.2 g per kg of body weight, fat at roughly 0.6–1 g per kg, and give the remaining calories to carbohydrates. Track what you eat with an app and a kitchen scale for a few weeks, then adjust calories based on your weekly average weight. Precision matters less than consistency: hitting protein and calories most days is what produces results.

Step 1: set your calories

• Estimate maintenance: a rough starting point is body weight in kg × 30–35 kcal for moderately active people.


• Fat loss: subtract 300–500 kcal.


• Muscle gain: add 200–300 kcal.


• Maintenance or recomposition: stay near maintenance.

Step 2: set protein

Aim for about 1.6–2.2 g per kg of body weight per day; the higher end is useful during a diet. Protein contains 4 kcal per gram.

Step 3: set fat

Around 0.6–1 g per kg of body weight per day, or about 20–35% of calories. Fat contains 9 kcal per gram, so it adds up quickly.

Step 4: fill the rest with carbs

Carbohydrates contain 4 kcal per gram. Subtract protein and fat calories from your total and divide by 4.

Worked example

An 80 kg person aiming to lose fat with a target of 2,300 kcal:

• Protein: 2 g × 80 = 160 g → 640 kcal


• Fat: 0.8 g × 80 = 64 g → 576 kcal


• Carbs: (2,300 − 640 − 576) ÷ 4 ≈ 270 g

How to track without stress

• Use an app with a barcode scanner and a kitchen scale for the first few weeks.


• Weigh foods raw when possible and use the matching database entry.


• Log as you eat, not at the end of the day.


• Save frequent meals as recipes to log them in seconds.


• Don't forget oils, sauces and drinks — they are the most common gaps.

How to adjust

Weigh yourself several mornings a week and compare weekly averages:

• Losing more than about 1% of body weight per week: add 100–200 kcal.


• Not losing after two to three weeks: subtract 100–200 kcal.


• Gaining too fast on a bulk: reduce by 100–200 kcal.

FAQ

Do I have to hit my macros exactly?
No. Being within about 10 g of protein and 100 kcal of your target is good enough.

Is counting macros better than counting calories?
Calories decide weight change; protein strongly affects muscle and hunger. Tracking calories plus protein is enough for most people.

Can I stop tracking later?
Yes. Many people track for a few months, learn their portions and then switch to occasional check-ins.

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