Macros 101 (Simple Starter Guide

Macros are your daily protein, carbs, and fats. Use this quick guide to set targets that match your goal—then keep meals simple.

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Step 1 — Get your calories

Use the Calorie Calculator to find your daily calories for maintain, lose, or gain.

Step 2 — Set your macros

• Protein: 0.7–1.0 g per lb (1.6–2.2 g/kg). Start at 0.8 g/lb for most.
• Fat: 0.3–0.4 g per lb (0.7–0.9 g/kg). Start at 0.35 g/lb.
• Carbs: Fill the remaining calories with carbs (4 kcal/g).

Quick example

180 lb person, goal = maintain at 2,500 kcal:

• Protein: 180 × 0.8 = 145 g (≈ 580 kcal)
• Fat: 180 × 0.35 = 63 g (≈ 567 kcal)
• Carbs: remainder = 2,500 − (580+567) = 1,353 kcal → 1,353/4 ≈ 338 g

Step 3 — Make meals stupid-simple

• Protein anchor each meal (25–45 g): chicken, turkey, lean beef, fish, eggs/egg whites, Greek yogurt, cottage cheese, tofu/tempeh.
• Add a carb base: rice, potatoes, oats, whole-grain wraps, fruit.
• Finish with a fat source: olive oil, avocado, nuts, cheese.
• Include produce (fiber & micronutrients) most meals.

Sample day (≈2,500 kcal)

• Breakfast: Greek yogurt bowl + berries + honey + granola
• Lunch: Chicken, rice & veg bowl + olive oil
• Snack: Cottage cheese + pineapple + almonds
• Dinner: Salmon, potatoes & asparagus

Adjust like a coach

• Weigh-in trend: Use a 7-day average. If loss/gain stalls for 2–3 weeks, nudge calories by 100–150 kcal.
• Protein stays steady; adjust carbs/fats first.
• Hunger high? Add volume foods: potatoes, veggies, fruit, oats, beans.

FAQ

Do I have to be perfect? No. Hit protein within ±10 g and calories within ±100–150 most days.

Training days vs. rest days? Keep protein the same; you can shift 50–150 kcal between carbs and fats based on appetite and training.

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