What are macros?
Macronutrients ("macros") are the three main nutrients that give you energy:
- Protein (4 calories per gram): helps build and repair muscle. Found in eggs, beans, lentils, dairy, fish, chicken and tofu.
- Carbohydrates (4 calories per gram): your body's main fuel. Choose whole grains, fruit, vegetables and beans.
- Fat (9 calories per gram): needed for hormones and vitamins. Choose nuts, seeds, olive oil and avocado.
How we calculate it
We estimate your daily calories with the Mifflin-St Jeor equation and your activity, adjust for your goal, then split them by the eating style you pick:
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 25% | 50% | 25% |
| Higher protein | 30% | 40% | 30% |
| Lower carb | 30% | 30% | 40% |
For reference, US dietary guidelines suggest adults get about 10–35% of calories from protein, 45–65% from carbs and 20–35% from fat. "Lower carb" sits below that carb range, so it's a choice to make with care.
This is an estimate, not medical advice. It's meant for healthy adults and isn't designed for pregnancy, breastfeeding, athletes in heavy training, or anyone with a medical condition. For personal advice, talk to your doctor or a registered dietitian.
FAQ
What is a good macro split?
A balanced split like 25% protein, 50% carbs and 25% fat fits most healthy adults and sits within US dietary guideline ranges.
How many grams of protein do I need?
Many adults need roughly 0.8 g of protein per kg of body weight as a minimum. Active people often eat more. See the protein number in your results.
Do I have to hit my macros exactly?
No. Treat them as a rough guide. Getting close most days, with plenty of whole foods, matters more than exact numbers.