Question 1

What are macros (macronutrients)?

Accepted Answer

Macronutrients, commonly called 'macros', are the three main categories of nutrients that provide calories: protein, carbohydrates, and fat. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros means monitoring how many grams of each nutrient you consume daily, rather than just counting total calories. Each macro plays a distinct role — protein builds and repairs tissue, carbohydrates are the primary energy source, and fat supports hormone production and nutrient absorption.

Question 2

What are the recommended macro ratios for weight loss vs. muscle gain?

Accepted Answer

For weight loss, a common macro split is higher protein (30–35%) to preserve muscle, moderate fat (25–35%), and lower carbs (35–45%). For muscle gain (bulking), many people use a split closer to 25–30% protein, 50–55% carbohydrates to fuel workouts, and 20–25% fat. These are starting points — the optimal ratio depends on individual factors like training intensity, body composition goals, and food preferences. Consistent adherence to any reasonable split matters more than perfecting the exact percentages.

Question 3

How much protein do I need per day?

Accepted Answer

Protein needs vary based on activity level and goals. The general RDA for sedentary adults is 0.8 grams per kilogram of body weight. For those who exercise regularly, recommendations range from 1.2–2.0 g/kg. For those focused on building muscle or preserving muscle during a caloric deficit, 1.6–2.2 g/kg of body weight is commonly recommended. A practical rule of thumb often used is 0.7–1 gram of protein per pound of body weight for active individuals.

Question 4

What is the 40/30/30 macro split?

Accepted Answer

The 40/30/30 split, sometimes called the Zone Diet ratio, allocates 40% of daily calories to carbohydrates, 30% to protein, and 30% to fat. This balanced approach is popular because it provides adequate carbohydrates for energy, sufficient protein for muscle maintenance, and enough fat for hormonal health. On a 2,000-calorie diet, this works out to 200g of carbs, 150g of protein, and about 67g of fat per day.

Question 5

Should I track calories or macros?

Accepted Answer

Tracking macros is more detailed than tracking calories alone and is generally the better approach for optimizing body composition. Since total calories still determine weight change, tracking macros inherently tracks calories too. However, macros also tell you the quality and breakdown of those calories, which matters for maintaining muscle, managing hunger, and fueling performance. For beginners, starting with calorie tracking is simpler, while those with specific fitness goals often benefit from progressing to full macro tracking.

Macro Calculator

Understanding Your Macro Targets

Common Macro Splits by Goal

Daily Protein Guidelines

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