What are macros?
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Tracking macros rather than just calories gives you control over body composition: the ratio of fat to muscle you gain or lose as your weight changes.
Total calorie intake is what drives weight change. But two people eating the same number of calories with very different protein intakes will have very different body composition outcomes over weeks and months.
How much protein do you actually need?
The research supports 1.6 to 2.2 grams of protein per kilogram of bodyweight per day for most people training regularly. At the lower end you preserve muscle during fat loss. At the higher end you maximise muscle building stimulus. During an aggressive cut, pushing toward 2.2–2.4g/kg further protects lean mass.
The old "1 gram per pound" rule (≈ 2.2g/kg) sits at the upper end of the evidence-based range — not wrong, but not meaningfully better than 1.8g/kg for most people.
Common macro splits by goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat loss | 40% | 35% | 25% |
| Maintenance | 30% | 40% | 30% |
| Muscle gain | 30% | 45% | 25% |
These are starting points, not rules. Protein is the priority — the exact split between carbs and fat is less important and can be adjusted based on preference, performance, and how you feel.
Carbs vs fat — which matters more?
Neither is inherently better for fat loss. What matters is total calories and adequate protein. Carb intake is worth optimising for performance — higher carbs support more intense training, which in turn supports better muscle retention and growth during a cut. Fat should not drop below roughly 0.5–0.6g per kg bodyweight as it plays a role in hormone production.
Frequently asked questions
Further reading
Once you have your macro targets, the next challenge is consistently hitting them. Our how to hit your protein target every day article covers the anchor method, the best food sources by protein density, and what to do when you are short at the end of the day. For the science behind the protein numbers, read how much protein you need to build muscle.