Macros 101: The Basics You Actually Need to Know

When people talk about “counting macros,” they’re talking about the nutrients that give us energy: carbs, protein, and fat. Each one matters for different reasons, and the right balance can make a big difference in how you feel. Below, I will break down the specifics of each macro to help you better understand what they are and how they support your body, along with some whole food options within each category.

Carbs

• What they do: They are your body’s main source of energy, especially for your brain and muscles.

• Calories per gram: 4

• Daily range: About 45–65% of your calories.

• Where to get them: fruits, veggies, grains, beans.

Protein

• What it does: Builds and repairs muscle, supports hormones, and keeps you feeling full.

• Calories per gram: 4

• Daily range: About 10–35% of your calories.

• Where to get it: meat, fish, eggs, dairy, beans, lentils, soy.

Fat

• What it does: Helps with hormones, brain health, and vitamin absorption.

• Calories per gram: 9

• Daily range: About 20–35% of your calories.

• Where to get it: nuts, seeds, avocado, olive oil, fatty fish.

What about Alcohol?

Alcohol isn’t technically a nutrient, but it does contain calories, 7 per gram. Unlike carbs, protein, and fat, it doesn’t give your body much to work with (which is why people call them “empty calories”).

Don’t Forget Micronutrients

While macros fuel your body, micronutrients (vitamins and minerals) keep everything running smoothly. They don’t give you calories, but they’re essential for energy production, immune health, bone strength, and so much more. Think of them as the spark plugs that keep your engine going.

• Best sources: a variety of colorful fruits, vegetables, nuts, seeds, whole grains, and lean proteins.

How to Figure Out Your Macros

If you want to track using MyFitnessPal, here’s a simple approach:

1. Determine your daily calorie intake (TDEE). You can calculate it online based on age, weight, height, gender, and activity.

2. Pick your goal:

   • Maintain weight: Eat at TDEE.

   • Lose fat: TDEE – 250 to 500 calories.

   • Gain muscle/weight: TDEE + 250 to 500 calories.

3. Set protein: ~0.7–1g per pound of body weight.

4. Set fat: ~20–35% of total calories.

5. Fill the rest with carbs.

Quick Macro Calculator Chart

Goal	Calories	Protein	Fat (20–30%)	Carbs (Fill the Rest)
Maintenance	TDEE	0.7–1g/lb body weight	20–35% calories	Remainder
Fat Loss	TDEE – 250–500	0.8–1g/lb (slightly higher for muscle retention)	20–35% calories	Remainder
Muscle Gain	TDEE + 250–500	1g+/lb	20–35% calories	Remainder

👉 Example: 150 lb person, TDEE = 2,000 calories, goal = maintenance

• Protein: ~150g (600 cal)

• Fat: ~60g (540 cal)

• Carbs: ~215g (860 cal)

Plug those into MyFitnessPal, and you’re ready to go. If this is your first time counting macros, you may have to make adjustments as you go. This is a baseline and will change with the more muscle you build and as your goals shift.

Bottom line

Macros aren’t complicated once you break them down: carbs and protein give you 4 calories per gram, fat gives you 9, and alcohol sits in the middle at 7. Micronutrients don’t add calories but are vital for health. If you’re tracking, use the chart to set your protein and fat, then let carbs fill in the rest. Focus on balance, variety, and mostly whole foods, and you’ll be fueling your body the smart way for whatever your goal is.