Once you know your calorie target, macros decide how those calories are built. Getting protein, carbs and fat right is what separates 'losing weight' from 'losing fat while keeping muscle'.
How macros are calculated
We estimate your TDEE, adjust for your goal, then set protein by bodyweight, fat as a share of calories, and carbohydrate as the remainder. This protein-first approach is the standard used by evidence-based coaches.
Protein first
Protein is the most important macro for physique goals. It preserves muscle in a deficit, is the most satiating nutrient, and has the highest thermic effect of food.
Carbs vs fat
After protein and calories are set, the carb-to-fat ratio is largely personal preference. Higher carbs suit high-volume training; lower carbs suit some people's appetite control. Neither is magic.
Frequently asked questions
Macronutrients — protein, carbohydrates and fat — are the nutrients your body needs in large amounts and that supply all of your calories.
For active people, 1.6–2.2 g per kilogram of bodyweight per day supports muscle growth and retention. The higher end is useful when dieting to preserve lean mass.
Total calories determine whether you gain or lose weight; macros determine body composition and performance. Both matter, but calories come first for weight change.