Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Counting macros means hitting daily targets for each, not just total calories.

Do macros matter more than calories?

Total calories decide weight change; macros decide body composition. For fat loss or muscle gain you want both right — enough protein, plus a calorie total that matches your goal.

Portioned plate of chicken, rice and vegetables beside a kitchen scale and macro notes

Nutrition guide

How to Calculate Your Macros

"Macros" sounds technical, but it's just three numbers: protein, carbs and fats. Here's how to set them in four simple steps.

Updated June 2026·6 min read·By Get Fit Jaldi

Step 1 — Find your calories

Start with your maintenance calories (TDEE). Then adjust for your goal: +300 kcal to build muscle, −500 kcal to lose fat, or stay at maintenance to recomp.

Step 2 — Set protein

Protein comes first: 1.6–2.2 g per kg of bodyweight (more detail in our protein guide). Each gram = 4 calories.

Step 3 — Set fats

Fats support hormones — don't cut them too low. Use 0.7–1.0 g per kg. Each gram = 9 calories.

Step 4 — Carbs fill the rest

Subtract protein and fat calories from your total, then divide what's left by 4 (carbs = 4 kcal/g). Carbs fuel your training.

Worked example (70 kg, fat loss, 2,000 kcal): Protein 154 g (616 kcal) · Fat 56 g (504 kcal) · Carbs = (2000 − 1120) ÷ 4 = 220 g.

The shortcut

You don't have to do this by hand — our generator runs all four steps from your stats instantly.

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How to Calculate Your Macros

Step 1 — Find your calories

Step 2 — Set protein

Step 3 — Set fats

Step 4 — Carbs fill the rest

The shortcut

Get your macros calculated free

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