Counting macros means tracking how much protein, carbohydrate and fat you eat, not just total calories. It is a step up from calorie counting because it cares about the quality of those calories, especially whether you get enough protein. It sounds fiddly, but the method is simple once you set it up. Here is the beginner version.
The three macros, quickly
- Protein: 4 kcal per gram. Builds and keeps muscle, and the most filling macro. The one most people under-eat. See how much protein per day.
- Carbohydrate: 4 kcal per gram. Your main energy source.
- Fat: 9 kcal per gram. Essential for hormones and absorbing vitamins. Calorie-dense, so it adds up fast.
Hit your macro targets and your calories largely take care of themselves, because macros are your calories, just broken into three.
Step 1: set your calorie target
Macros are built from calories, so start there. Work out your maintenance (TDEE), then adjust for your goal, for example a deficit to lose weight.
Step 2: split the calories into macros
A simple, effective starting split for most people:
| Macro | Share of calories | Why |
|---|---|---|
| Protein | ~30% | Protects muscle, keeps you full |
| Carbs | ~40% | Energy for training and daily life |
| Fat | ~30% | Hormones and overall health |
To turn percentages into grams, take that share of your calories and divide by the kcal per gram (4 for protein and carbs, 9 for fat). A common shortcut is to fix protein first, around 1.6–2.2g per kg of body weight, then split the rest between carbs and fat to taste. More detail in macros for weight loss.
Step 3: track what you eat
Log your meals against those targets. At the start, a food scale helps you learn what a portion actually weighs, an eye-opener for things like oils, nuts and cereal. After a few weeks most people can eyeball it. If weighing everything feels like too much, you do not have to: track macros without weighing food covers the shortcuts.
Common beginner mistakes
- Chasing perfection. Within 5–10g of each target is a great day. You do not need to hit them exactly.
- Forgetting drinks and oils. Liquid calories and cooking fats are the usual hidden gap.
- Ignoring fibre and whole foods. Macros say nothing about quality on their own, so build them from foods that keep you full.
Macros tracked from a scan
forme sets your protein, carb and fat targets from your goal, then fills them in as you scan and log, so you see your macros add up through the day without the manual maths.
The bottom line
To count macros: set a calorie target, split it into protein, carbs and fat, then track your meals against those grams. Fix protein first, weigh foods early to learn portions, and aim for close rather than perfect. This is general information, not personalised medical or dietary advice.