Question 1

What are macros?

Accepted Answer

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros — rather than just calories — helps optimize body composition, energy levels, and performance.

Question 2

What macro ratio is best for fat loss?

Accepted Answer

For fat loss, a high-protein approach works best for most people: 30–40% protein, 30–40% carbs, 20–30% fat. High protein preserves muscle during a calorie deficit. Some people do well with lower carb ratios (20–30%), especially if they have insulin resistance or prefer that eating style.

Question 3

What macro ratio is best for muscle gain?

Accepted Answer

For muscle gain (bulking): 25–30% protein, 45–55% carbs, 20–25% fat. Adequate carbohydrates fuel workouts and support glycogen replenishment. Protein of 1.6–2.2 g/kg supports muscle protein synthesis. Total calories should be at TDEE + 250–500 kcal surplus.

Question 4

Should I track net carbs or total carbs?

Accepted Answer

For general health, track total carbs. For ketogenic diets, track net carbs (total carbs minus fiber). Fiber is not digested and doesn't raise blood sugar, so keto dieters subtract it to get net carbs. Most people on a standard diet don't need to distinguish between the two.

Question 5

How do I track my macros?

Accepted Answer

The most effective method is using a food tracking app like MyFitnessPal, Cronometer, or Carb Manager. Weigh your food with a kitchen scale for accuracy — volume estimates can be off by 30–50%. Track consistently for at least 2–3 weeks to understand your eating patterns and adjust as needed.

Macro Calculator

Understanding Your Macros

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Fat

Macro FAQ

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