How to Count Macros

Overview

Macros are the three nutrients that supply energy: protein, fat and carbohydrate. Counting them means dividing your calorie target between the three.

Calories decide whether you gain or lose weight. Macros influence what that weight is made of, how full you feel, and how well you train.

Quick Answer

To set macros, start with a calorie target. Set protein at 1.6 to 2.2g per kg of bodyweight, set fat at a minimum of 0.6 to 0.8g per kg, and fill the remaining calories with carbohydrate.

Key Points

Protein first, fat second, carbohydrate with what is left.
Protein and carbohydrate are 4 calories per gram, fat is 9.
Protein is the macro worth hitting precisely.
Fat and carbohydrate can flex around each other.
Fibre is not a macro but is worth tracking anyway.

The calorie values

Macronutrient	Calories per gram
Protein	4
Carbohydrate	4
Fat	9
Alcohol	7

Fat being more than twice as energy dense as the others is why fat portions are so easy to underestimate. A tablespoon of oil is around 120 calories.

Setting them, step by step

Worked example: 75kg person, 2000 calorie target.

Protein. 2g per kg, so 150g. That is 600 calories.

Fat. 0.8g per kg, so 60g. That is 540 calories.

Carbohydrate. 2000 minus 600 minus 540 leaves 860 calories, so 215g.

Final target: 150g protein, 60g fat, 215g carbohydrate.

Macro	Grams	Calories	Share
Protein	150	600	30 percent
Fat	60	540	27 percent
Carbohydrate	215	860	43 percent

How precise do you need to be

Macro	Tolerance
Protein	Within about 10g, and try not to fall short
Fat	Within about 10g of the minimum, more is fine
Carbohydrate	Wide, it absorbs the slack
Calories	Within about 100

Protein is the one worth being fussy about. If you land within a few grams of protein and within a hundred calories of target, the day was a success regardless of how the fat and carbohydrate split fell.

Do not forget fibre

Fibre is not one of the three macros, but low fibre intake is a common side effect of building a diet around hitting macro numbers.

Aim for around 30g per day. Vegetables, fruit, legumes, oats and wholegrains do it without much effort, and it improves both satiety and digestion.

When flexible dieting goes wrong

The principle that any food can fit within your macros is correct. Applied without judgement it produces diets that hit every number while being low in fibre, low in micronutrients and hard to sustain.

A reasonable working rule: build roughly 80 percent of intake from minimally processed foods, and let the remaining 20 percent be whatever you actually enjoy.

Common Mistakes

Mistake	Why it causes problems	Better approach
Setting fat too low	Hormones and satiety suffer	Minimum 0.6g per kg
Not weighing calorie dense foods	Oils, nuts and cheese are easy to under-log	Weigh them specifically
Logging raw versus cooked inconsistently	Meaningful errors on meat and rice	Pick one and be consistent
Chasing exact carbohydrate numbers	Unnecessary precision	Let carbohydrate flex
Ignoring fibre and micronutrients	Hits numbers, misses nutrition	Build meals around whole foods

Frequently Asked Questions

What is the best macro split?

There is no single best split. Set protein and minimum fat based on bodyweight, then let carbohydrate take the remainder based on your training demands and preferences.

Do I have to hit my macros exactly?

No. Within about 10g on protein and 100 calories overall is more than good enough.

Should I track alcohol?

Yes. At 7 calories per gram it contributes meaningfully, and it is most simply accounted for by subtracting from your carbohydrate or fat allowance.

Is tracking macros better than tracking calories?

For body composition it gives you more information, particularly on protein. If tracking macros feels like too much, tracking calories and protein alone captures most of the benefit.