What Are Macros? A Beginner’s Guide

If you  follow  fitness influencers or know someone passionate about fitness, you’ve probably heard of the eating strategy known as counting macros. A simple search for #countingmacros on Instagram returns hundreds of thousands of posts, with tags like #countingmacroslikeaboss and #macrofriendly.

But macros are more than a social media trend. Short for macronutrients, they are the nutrients your body needs to provide energy and support essential body functions. (1,23)

Whether your goal is weight loss, maintenance, or muscle gain, understanding how macros work can make it easier to build meals that support your needs. 

Let’s take a closer look at macronutrients, how to count macros, and what eating while tracking them looks like.

What Are Macros in Food?

There are three types of macronutrients that make up the foods we eat: protein, carbohydrate, and fat. Each provides energy and plays a unique role in supporting your body’s daily functions. (8,1)

Proteins

No, we’re not talking about the powdery supplements that promise to bulk up your biceps. We’re talking about the proteins that provide essential amino acids — the building blocks of your body. This macronutrient’s main function is to build, maintain, and repair tissues, including muscle. (9,10)

Our bodies need 20 different amino acids, but we can produce only 11 of them. The remaining 9, known as essential amino acids, must come from the foods we eat. (11,12)

So let’s break it down. There are two categories of proteins: (5)

• Complete proteins are typically animal-based and contain all nine essential amino acids. To include more complete proteins, add foods like fish, poultry, beef, dairy, and soy products to your grocery list.
• Incomplete proteins are typically plant-based and contain some, but not all of the essential amino acids. You’ll find these in legumes, nuts, seeds, whole grains, and vegetables.

Calculate your daily protein intake here.

Carbohydrates

Carbs often get a bad rap, but they’re an essential macronutrient for a balanced diet. If your energy levels are running low, carbohydrates may be just what you need. Your body breaks down carbs—including fiber, starches, and sugars—into glucose, which provides the energy needed to function day in and day out. However, not all carbs are created equal. 

• Simple carbs: These are sugars that are naturally found in foods like fruit and milk or added to some of our favorite comfort foods like candy, soda, white pasta, and ice cream. Because they are digested quickly, they can lead to rapid spikes and drops in energy. Simple carbs are best consumed in moderation. (14,15)
• Complex carbs: These are digested more slowly, making them a better choice for sustained energy and overall health.They’re found in foods like whole grains, vegetables, and legumes (such as peas and beans). These nutrient-rich carbs will give your body what it needs to function at its best. (15,17,18)

Fats

This may seem counterintuitive, but you also need fats to fuel many major body functions. Unsaturated fats—especially polyunsaturated fats— contain essential fatty acids, including omega-3 and omega-6, which the body cannot produce on its own. Fat also helps store energy and supports overall health.(19,20,21)

But similar to proteins and carbs, some fats are more beneficial than others.

There are two main types of fat: 

• Unsaturated fats: These are considered healthier fats and can help improve blood cholesterol levels and reduce inflammation. To pack in these “good” fats, you’ll want to eat more plant foods like nuts, seeds, and vegetable oils.
• Saturated fats: These are less health-promoting and can raise LDL (“bad”) cholesterol increasing the risk for heart disease and stroke. It’s best to limit foods like pizza, meat, cookies, and fast food.(22)

How Many Macros Do You Need?

Figuring out your macro requirements isn’t an exact science — it depends on several factors like your age, physical characteristics, activity level, and weight goals. General guidance is based on the acceptable macronutrient distribution range (AMDR) for protein, carbohydrate, and fat but there is no one “perfect” macro ratio for everyone. The right macro breakdown depends on your body, routine, and goals. (1,4,35)

Knowing how many macronutrients you need makes it easier to eat the right foods in the right amounts to reach your health goal.

Understanding your macronutrient needs can make it easier to build balanced meals that support your health goals. While your ideal macro ratio will vary, the following breakdown can serve as a starting point. (23)

• 40%–50% of calories from carbohydrates
• 20%–30% of calories from fat
• 30% of calories from protein

How Do You Count Macros?

Now here’s the tricky part — or so it may seem. Counting macros can feel confusing at first, but calculating how much protein, fat, and carbohydrates you need each day is pretty straightforward.

The easiest way? Use our Macro Calculator to get personalized  insights based on your age, height, weight, sex, activity levels, and goals. If you want to know how to calculate macros but also skip the math, a macro calculator is the simplest place to start.

When counting your macros, it helps to understand how each macronutrient contributes to your daily calorie intake. Knowing these values makes it easier to translate your macro percentages into actual grams.(24)

• Protein = 4 calories per gram
• Carbohydrate = 4 calories per gram
• Fat = 9 calories per gram

Example

Say you’re following a 2,000-calorie diet. Using a 40:30:30 macro ratio, you can calculate your calorie split across carbohydrates (40%), protein (30%), and fat (30%):

• 30% of 2,000 calories (2,000 x 0.3) = 600 calories from protein each day
• 600 calories ÷ 4 calories per gram = 150 grams of protein per day

Pretty easy, right? You’ll use the same formula to calculate your fat and carbohydrate intake.

Don’t forget: if you want to make “math-ing” a little easier, use our Macro Calculator!

Once you have your numbers, start macro tracking via a website, app, or food journal. Tools like MyFitnessPal make it easy to monitor your daily macro distribution, with visual features like charts that help you quickly assess your progress. 

Macros vs. Calories: What’s the Difference?

Macros and calories are related, but they are not the same. Calories measure how much energy you get from food, while macros describe the three main nutrients that provide that energy: protein, carbohydrates, and fat. (1,2)

Each macronutrient contributes a certain number of calories per gram. Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. That is why two foods with the same calorie total can still have very different macro breakdowns. For example, one food may be higher in protein, while another may be higher in fat or carbohydrates. (3,5,6)This is also why counting macros provides more insight than counting calories alone. Calories tell you how much energy you are consuming, while macros help show where that energy is coming from. (1,2)

What Is a Macro Diet? (+Examples!)

If you’ve explored nutrition trends, you’ve probably come across different “macro-based” diets. These approaches focus on balancing protein, carbohydrates, and fat—but how they apply that balance can vary widely. 

While some popular diets use strict macro rules or food restrictions, a more sustainable approach focuses on flexibility, balance, and long-term habits. Here’s a look at a few well-known macro-based approaches—and how they compare to a more practical way of eating. 

Note: These diets promote weight loss by creating a caloric deficit, but ultimately are very restrictive and difficult to sustain long term. A balanced approach that includes all major food groups, paired with a modest calorie deficit and regular exercise, is often more sustainable. Always consult with your physician before starting any new diet. 

Paleo diet overview and foods

The Paleo diet, also known as the “caveman diet”, features foods believed to have been eaten during the Paleolithic era—primarily those that can only be hunted or gathered. (25)

You can bid adieu to high-fat and processed foods on this diet and focus your gaze on lean meats, fruits, and vegetables while excluding grains and legumes. While some people appreciate its focus on minimally processed ingredients and claim it reduces oxidative stress, the level of restriction can make it challenging to follow consistently over time. (26,28)

The Paleo diet recommends a macro ratio of 30% protein, 35% fat, and 35% carbs.(28) Typical Paleo-style foods include: 

• Meat
• Fish and seafood
• Eggs
• Fruits and vegetables
• Nuts and seeds
• Healthy fats and oils

Keto diet overview and food sources

The ketogenic (keto) diet takes a very different approach by significantly limiting carbohydrates and emphasizing fat as the primary energy source.

While this can shift how the body uses fuel, the strict macro breakdown and limited food choices can be difficult to maintain long term for many people. It often requires careful tracking and planning to stay within narrow targets.(30, 31,32)

The typical keto diet is about 55%-60% fat, 30%-35% protein, and 10%–20% protein, and 5%–10% carbs, although some sources suggest as high as 70-80% from fat. (30,33) 

Foods commonly included on a keto diet:

• Fish and seafood
• Meat and poultry
• Non-starchy vegetables
• Avocados
• Berries
• Nuts and seeds
• Eggs
• High-fat dairy products
• Olive oil and other oils
• Chocolate with a high cacao content

If It Fits Your Macros (IIFYM) diet overview

For a more realistic and sustainable option, many people turn to a flexible macro approach often called If It Fits Your Macros (IIFYM). (16) Rather than eliminating entire food groups, this method focuses on meeting your overall macro needs while allowing flexibility in food choices. That means you can include a wide variety of foods—including occasional treats—while still working toward your goals. (13)

This approach encourages:

• Balance across protein, carbs, and fats
• Inclusion of all major food groups
• Flexibility rather than strict restriction
• Long-term consistency over short-term results

Instead of labeling foods as “good” or “bad,” IIFYM emphasizes moderation and portion awareness, making it easier to maintain over time.

Frequently Asked Questions: Macros

Ready to start tracking your macros? Download the MyFitnessPal app (for free!)

Originally published January 2022; Updated April 2026