What are Macronutrients (Macros)?
Macronutrients, or "macros" for short, are the three main suppliers of nutrients in your diet: Protein, Carbohydrates, and Fats. Unlike micronutrients (vitamins and minerals), which are needed in small amounts, your body requires macros in large quantities to function properly. Every calorie you consume comes from one of these three macros.
Protein (4 cal/g)
Essential for building and repairing muscle tissue, organs, and skin. High protein diets are critical for bodybuilding and preserving muscle during a weight cut.
Fats (9 cal/g)
Crucial for hormone regulation (including testosterone), brain function, and joint health. Fats are the most calorie-dense macro.
Carbs (4 cal/g)
Your body's preferred primary energy source. Carbs fuel intense workouts and replenish muscle glycogen stores.
Why Track Macros Instead of Just Calories?
While tracking total calories determines whether you gain or lose weight, tracking your macros determines whether that weight comes from fat or muscle. If you eat in a caloric deficit but consume zero protein, you will lose weight, but much of it will be muscle mass. By ensuring an adequate macro split (like High Protein), you force your body to burn fat while preserving muscle.
How to Use Your Macro Results
Once you calculate your macros using our tool above, the easiest way to hit them is by using a food tracking app (like MyFitnessPal or MacroFactor) and a digital food scale.
- Weigh your food raw/uncooked when possible for maximum accuracy.
- Aim to hit your protein target every single day, as it is the most important macro for body composition.
- If you go over or under on carbs and fats on a given day, it's generally okay as long as your total daily calories are in check.