Understanding Macros: Protein, Carbs & Fat Breakdown
Macronutrients are the three nutrients that provide your calories: protein, carbohydrates and fat. Calories tell you how much to eat; macros describe what that food is made of.
Calories per gram
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
What each one does
Protein builds and repairs muscle and helps you feel full. Carbohydrates are the body's preferred fuel for training and brain function. Fat supports hormones, vitamin absorption and cell health.
A balanced starting split
Our calculator uses 30% protein, 45% carbs and 25% fat. For a 2,000 kcal day that is about 150 g protein, 225 g carbs and 56 g fat. It is a practical default, not a rule.
Adjusting for your goal
- Fat loss: keep protein high so you stay full and keep muscle.
- Muscle gain: aim for 1.6–2.2 g protein per kg and enough carbs to fuel hard sessions.
- Endurance: raise carbohydrate intake around long training days.
Use the macro calculator to see your numbers, and the food database to find foods that fit.
This guide is for education only and is not medical advice. Consult a licensed professional before changing your diet or exercise routine.