Macros (short for macronutrients) are the three main nutrients your body needs for energy: protein, carbohydrates, and fat. (1)
Understanding macros and how each one works is the foundation of any nutrition strategy. This is true whether you’re eating for weight loss, muscle building, or general wellness.
Macros are the nutrients your body needs in large quantities to produce energy and maintain its structure. Unlike micronutrients (vitamins and minerals your body needs in smaller amounts), macros are the calorie-providing building blocks of every meal you eat. (1)
Understanding macros gives you a clearer picture of what you’re actually eating and why it matters for your goals. Let’s break down macros’ meaning, how to count them, and how to find the right split for you.
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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. (1,2)
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. (3,4)
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. (5,6)
So let’s break it down. There are two categories of proteins: (7)
- 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. (2) 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. (8,9)
- 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. (9,10,11)
Fats
This may seem counterintuitive while trying to understand macros, 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. (12,13,14)
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, fatty cuts of meat, cookies, and fast food. (15)
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. (2,16,17)
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. (18)
- 50% of calories from carbohydrates
- 30% of calories from fat
- 20% of calories from protein
These splits are recommended by the MFP registered dietitian team as a sensible starting point for most users. (19)
Macro Ratios by Goal
Your ideal macro split shifts depending on what you’re working toward. Here’s how to think about the best macronutrients for weight loss, muscle building, and maintenance (19, 20) :
| Goal | Protein | Carbohydrates | Fat |
| Weight Loss | 35–40% | 30–40% | 20–30% |
| Muscle Building | 30–35% | 40–50% | 20–25% |
| Maintenance | 25–30% | 45–55% | 25–30% |
Best macros for weight loss: A higher protein intake helps preserve lean muscle while in a calorie deficit, making protein the priority macro for weight loss. Reducing carbohydrates moderately (instead of eliminating them) tends to be more sustainable long term. (20)
Macros for muscle building: A calorie surplus paired with high protein is the foundation of any effective bulk. Carbohydrates are equally important here since they fuel training sessions and support recovery. For a deeper look at how protein supports muscle growth, read our complete guide to this macronutrient. (20)
Macronutrients for maintenance: The goal here is balance. The MFP default split of 50/30/20 works well for most people maintaining their current weight with moderate activity levels.
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How Do You Count Macros?
Now here’s the tricky part (or so it may seem). Counting macronutrients can feel confusing at first, but calculating how much protein, fat, and carbohydrates you need each day is pretty straightforward.
The easiest way? Use MyFitness Pal 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. (21)
- Protein = 4 calories per gram
- Carbohydrate = 4 calories per gram
- Fat = 9 calories per gram
What is Counting Macros
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.
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. (2,22)
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. Most foods are made of a combination of the three macros in varying amounts. (23,7,24)
This is also why understanding how you count 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. (2,22)
The same daily calorie total can produce very different outcomes depending on how those calories are divided among macronutrients. Research shows that higher protein intakes support muscle synthesis and retention, while dietary fat plays a distinct role in energy metabolism and hormone function. This means a 2,000-calorie day split toward protein drives different physiological results than one split toward fat. (1,3,12,20)
Tailoring your daily intake to an optimal macro split with adequate protein can support muscle growth and retention. (25)
This is why understanding macros (not just calories) is the key to making your diet work for a specific goal. Whether you’re optimizing the best macros for weight loss or dialing in macros for muscle building, the breakdown matters as much as the total.
So what does this mean? Calories answer how much. Macros answer what kind.
For general weight loss, calorie tracking alone can work. But if your goal is body recomposition, muscle building, or optimizing performance, understanding macros gives you the precision that calorie counting alone can’t. Whether you’re tracking calories, macros, or both, the MyFitnessPal Calorie Calculator and MyFitnessPal Macro Calculator can help you get started.
What Is a Macro Diet? (+Examples!)
Following a macro diet means structuring your food choices around hitting specific gram targets for protein, carbohydrates, and fat each day.
So, what is counting macros in this context? In practice, it means logging every meal and tracking how your daily intake maps to your macro targets.
Most people use an app like MyFitnessPal to do this. The payoff is precision: when you know your macros, you can make small adjustments that add up to real results over time.
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 that balance is applied 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 restrictive and may be difficult to sustain long term. A balanced approach that includes all major food groups, paired with a modest calorie deficit and regular exercise, may be more sustainable. Always consult with your physician and registered dietitian before starting any new diet. (25)
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). (26) 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. (25)
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 understanding macros in a way that encourages moderation and portion awareness, making it easier to maintain over time.
Other Macro-Based Diet Approaches
When it comes to understanding macros, there are two popular and structured diets worth knowing: paleo and keto.
Paleo targets roughly 30% protein, 35% fat, and 35% carbs. It’s a diet built around whole, unprocessed foods like meat, fish, eggs, vegetables, nuts, and fruit. (27)
Paleo also excludes dairy, grains and legumes, which can make it restrictive for many people long term. (28)
Keto, meanwhile, pushes fat to 55-80% of calories, with carbs as low as 5-10%. This shifts the body into ketosis for fuel. (29)
The strict breakdown requires careful tracking and can be difficult to sustain. If you’re considering keto, understanding how net carbs work is essential. (30,31)Both diets work by creating a caloric deficit, but their restrictiveness makes them harder to maintain than a flexible approach like IIFYM. Also, eliminating any food group can lead to nutrient deficiencies. Always consult your physician before starting any new diet.
Frequently Asked Questions: Macros
What are macros?
Macros (short for macronutrients) are the three main nutrients–protein, carbohydrates, and fat– your body needs in large amounts to produce energy. (1,18)
Every food you eat is made up of some combination of these three. Macros meaning, in simple terms: building blocks of your diet and the fuel behind every function your body performs.
What are macros in a diet?
In a diet context, macros refer to the specific gram targets you set for protein, carbohydrates, and fat each day. Counting macros is the practice of tracking those grams (usually with an app) so you can see exactly where your calories are coming from and adjust based on your goal.
What should my macros be?
It depends on your goal, body, and activity level. A general starting point is MyFitnessPal‘s default split: 50% carbohydrates, 20% protein, 30% fat. From there, you adjust based on whether you’re losing weight, building muscle, or maintaining your current weight. Use the Macro Calculator to get a personalized number.
How do I set macro goals?
Start by calculating your daily calorie target, then apply a macro ratio that fits your goal (see the table titled “Macros Ratios by Goal” above). Convert percentages to grams using the 4-4-9 rule: protein and carbs are 4 calories per gram, fat is 9.
Log your food daily in MyFitnessPal to track progress against those targets. You can also ask questions, share wins, and stay motivated by joining the MyFitnessPal community.
What macro is best for weight loss?
The best macros for weight loss typically involve a higher protein intake (35% of calories) to preserve muscle while in a deficit, with moderate carbs and fat filling the rest. Higher protein also keeps you fuller longer, which makes sticking to a deficit easier. (25)
What are the best macros for muscle gain?
Macros for muscle building center on two things: enough protein to support muscle repair (30-35% of calories) and enough carbohydrates to fuel training and recovery (45-50%). A slight calorie surplus is also required. You can’t build muscle in a significant deficit. (20)
Are macros more important than calories?
Neither trumps the other and they actually work together.
Calories determine whether you lose, gain, or maintain weight. Macros are what contribute to your total daily calories and can tell you more about the overall quality of your diet.
You can lose weight counting only calories, but tracking macros gives you more control over whether you’re losing fat, preserving muscle, or both. For most people with specific goals, understanding macros leads to better results than calorie counting alone.
Ready to start tracking your macros? Download the MyFitnessPal app (for free!)
Originally published January 2022; Updated August 2026
The post What Are Macros? And How Do You Count Macros? (Beginner’s Guide) appeared first on MyFitnessPal Blog.
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