Q1: What are macronutrients and why are they important?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each provides energy (calories) and serves unique functions. Tracking macros helps ensure you get the right balance for your health and fitness goals.
Q2: How do I calculate my daily calorie needs?
Your daily calorie needs depend on age, gender, weight, height, activity level, and goals. Use a TDEE (Total Daily Energy Expenditure) calculator to find your maintenance calories. For weight loss, reduce by 15-20%. For weight gain, increase by 15-20%.
Q3: What is a good macro ratio?
Macro ratios vary by goals: Balanced (30% protein, 40% carbs, 30% fat), High-protein (40% protein, 30% carbs, 30% fat), Low-carb (35% protein, 20% carbs, 45% fat), High-carb (25% protein, 50% carbs, 25% fat). Choose based on your activity level, preferences, and goals.
Q4: How many calories per gram for each macro?
Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Alcohol provides 7 calories per gram. This is why high-fat foods are more calorie-dense, and why protein and carbs are often emphasized for satiety.
Q5: Should I track macros or just calories?
Both are important. Calories determine weight loss/gain, while macros affect body composition, energy levels, and health. For best results, track both. If you can only track one, calories are more critical for weight management, but macros matter for muscle gain and performance.
Q6: What happens if my macros don't add up to 100%?
Your protein, carb, and fat percentages must total 100%. If they don't, the calculator won't work correctly. Adjust the percentages so they sum to exactly 100% (e.g., 30% + 40% + 30% = 100%).
Q7: How much protein do I need?
General recommendations: 0.8g per kg body weight for sedentary adults, 1.2-1.6g per kg for active individuals, and 1.6-2.2g per kg for athletes or those building muscle. Higher protein (25-35% of calories) helps with satiety, muscle preservation, and recovery.
Q8: Can I adjust macros for different goals?
Yes! For weight loss: higher protein (30-40%), moderate carbs (30-40%), moderate fat (25-35%). For muscle gain: higher protein (25-35%), higher carbs (40-50%), moderate fat (20-30%). For maintenance: balanced ratios work well. Adjust based on what feels best for your body.