How to count macros: a simple guide for beginners
"Counting macros" sounds technical, but it's just a more useful version of counting calories. Instead of only asking how much you eat, you also look at what it's made of. Here's how to start in one afternoon.
What are macros?
Macronutrients are the three nutrients that give you energy:
- Protein: 4 kcal per gram. Builds and repairs muscle and keeps you full.
- Carbohydrates: 4 kcal per gram. Your main fuel for training and daily energy.
- Fat: 9 kcal per gram. Needed for hormones and absorbing some vitamins. Calorie-dense, so portions add up fast.
(Alcohol has 7 kcal per gram but isn't a nutrient you need.)
So a meal with 45 g protein, 60 g carbs and 12 g fat has about 45×4 + 60×4 + 12×9 = 528 kcal.
Step 1: find your calories
Start with an estimate of your maintenance calories (the amount that keeps your weight stable), then adjust:
- To lose fat: a few hundred calories below maintenance.
- To build muscle: a small surplus above maintenance.
Our macro calculator gives you a starting point in a few seconds. Treat it as an estimate and adjust after two or three weeks based on your weight. For more detail, read cutting vs bulking.
Step 2: set protein first
Protein is the macro that matters most for body composition. Aim for about 1.6 to 2.2 g per kg of body weight per day. A 75 kg person would aim for about 120 to 165 g.
Step 3: set fat, then fill the rest with carbs
- Fat: about 20 to 35% of your calories. Don't go very low for long periods.
- Carbs: whatever calories are left. More if you train hard, less if you're mostly sitting.
Example for a 75 kg person eating 2,300 kcal:
- Protein: 140 g × 4 = 560 kcal
- Fat: 70 g × 9 = 630 kcal (about 27%)
- Carbs: the remaining 1,110 kcal ÷ 4 ≈ 275 g
Step 4: track for two weeks
Use any tracking app and log everything for two weeks. You'll learn more from that than from any article:
- Weigh foods at home at first; you'll get good at estimating quickly.
- Scan barcodes on packaged foods.
- For restaurant meals, pick the closest entry and don't stress about precision.
Step 5: adjust based on results
Weigh yourself every morning and look at the weekly average, not single days.
- Losing too fast or feeling drained: add 100 to 200 kcal, mostly carbs.
- Not moving after 2 to 3 weeks: remove 100 to 200 kcal, mostly from fat or carbs.
- Keep protein steady.
Common mistakes
- Forgetting cooking oil and sauces. They're the most common hidden calories.
- Not counting drinks: juices, sweet coffee and alcohol.
- Aiming for perfection. Being within about 10% of your targets most days is plenty.
Make tracking easier
The hardest part of counting macros is meals where you don't know what's inside. Every Athleat box lists its calories, protein, carbs and fat, so you can log it in seconds. For example, the tuna poke bowl has about 520 kcal, 35 g protein, 70 g carbs and 10 g fat. See the full menu with macros.
This article is general information, not medical advice.