About the macros calculation
Macros divide your calorie budget between the three energy-providing nutrients. Total calories decide whether you gain or lose; the split mostly decides how you feel, how well you train, and how much muscle survives a deficit.
Formula
Protein 4 kcal/g · Carbohydrate 4 kcal/g · Fat 9 kcal/g
grams = (calories × percentage) ÷ kcal-per-gramWorked example
A 2,000 kcal target at 30/40/30: protein (2000×0.30)÷4 = 150 g, carbs (2000×0.40)÷4 = 200 g, fat (2000×0.30)÷9 = 67 g.
Frequently asked questions
How much protein do I actually need?
For active people, 1.6-2.2 g per kg of bodyweight is where the evidence converges. Sedentary adults need far less, around 0.8 g/kg. Higher intakes matter most while dieting, because that is when muscle is at risk.
Is low-carb better for fat loss?
Not at matched calories and protein. Controlled trials find no meaningful difference. Pick the split you can actually adhere to — adherence is the variable that predicts results.
Should fat go below 20%?
Rarely. Dietary fat is required for hormone production and fat-soluble vitamin absorption. Around 20% of calories is a sensible floor.
Sources
- Morton RW, et al. — Systematic review of protein supplementation and resistance training (2018)