How to set your macros for your goal
Macros sound technical but the order is simple. Set protein, set fat, let carbs fill the rest. Here is how to do it from your calorie target.
Macros are just the three energy nutrients: protein, carbohydrate and fat. Setting them means deciding how your daily calories are split between the three. It sounds technical, but there is a simple order that works for almost any goal.
Step one, set protein
Protein is the anchor. It protects muscle, keeps you full and has the highest priority. Set it first, before you think about anything else on the plate.
Step two, set fat
Fat supports hormone production and keeps meals satisfying. Around 0.8 to 1 g per kg of body weight is a sensible floor. Going much lower for long stretches tends to backfire on mood and hormones.
Step three, carbs fill the rest
Whatever calories are left after protein and fat go to carbohydrate. Carbs are your main training fuel, so athletes and hard trainers usually want more of them. There is no single perfect ratio, only what fits your calories and how you train.
- Protein and carbs each provide about 4 kcal per gram.
- Fat provides about 9 kcal per gram, so small amounts add up fast.
- 1 g protein per pound is a common shortcut close to 2 g per kg.