How to actually use your macro numbers
Macronutrients — protein, carbs, and fat — are how your body gets energy. The ratio matters for different goals: more protein preserves muscle when cutting, more carbs fuel performance, adequate fat keeps hormones working. This calculator uses the Mifflin-St Jeor equation to estimate your TDEE, then adjusts for your goal and distributes calories based on research-backed splits.
Track for 2–4 weeks, see what actually happens to your weight and energy, and adjust from there. Learn more: Understanding Macronutrients.
FAQs
How many calories are in each macro?
Protein: 4 kcal/g. Carbs: 4 kcal/g. Fat: 9 kcal/g. Alcohol is 7 kcal/g, which is why it adds up fast without filling you up.
Do macros actually matter, or just total calories?
Both. Total calories determine whether you gain or lose weight. Macros determine what kind of weight you gain or lose — more protein means more of your deficit comes from fat rather than muscle.
Do I need to track macros every single day?
Not forever. Most people find that tracking for 2–4 weeks builds enough intuition about what's in their food to stay roughly on target without logging every meal.