Key takeaways
- Macros are protein, carbohydrate and fat. Together they make up the calories in food.
- Protein and carbs provide about 4 calories per gram; fat provides about 9; alcohol about 7.
- For fat loss, set protein first, keep fat at a sensible minimum, and fill the rest with carbs and fat as you prefer.
- Total calories drive fat loss. The exact carb-to-fat split matters much less.
In this guide
"Hitting your macros" is a phrase you'll hear a lot in fitness circles. It can sound complicated, but the idea is simple. Macros are just the three main nutrients that provide energy in food, and understanding them can make it easier to plan meals that support fat loss.
This guide explains what macros are, how they relate to calories, how to set simple targets, and how much you really need to worry about them.
What are macros?
Macronutrients ("macros") are the nutrients your body needs in large amounts:
| Macro | Calories per gram | Main roles | Common sources |
|---|---|---|---|
| Protein | About 4 | Builds and repairs muscle and other tissues; very filling | Meat, fish, eggs, dairy, beans, lentils, tofu |
| Carbohydrate | About 4 | Main fuel for exercise and the brain; fibre supports digestion | Bread, rice, pasta, oats, potatoes, fruit, vegetables, beans |
| Fat | About 9 | Hormone production, absorbing some vitamins, energy | Oils, butter, nuts, seeds, cheese, oily fish, avocado |
Alcohol also provides calories, about 7 per gram, but it isn't a nutrient your body needs. Alcohol and fat loss explains why that matters.
Most foods contain a mix. Chicken is mostly protein, rice is mostly carbohydrate, and olive oil is almost pure fat, while foods like milk, beans and nuts contain a mix of all three.
Macros and calories
Your total calories come from the sum of your macros. For example, a meal with 40 g protein, 60 g carbohydrate and 15 g fat contains roughly:
- Protein: 40 × 4 = 160 calories
- Carbohydrate: 60 × 4 = 240 calories
- Fat: 15 × 9 = 135 calories
- Total: about 535 calories
Because fat has more than twice the calories per gram, fat-rich foods add up quickly. That's not a reason to avoid fat, just a reason to portion oils, butter, cheese and nuts sensibly.
What matters most for fat loss
In order of importance:
- Total calories. A consistent, moderate deficit is what drives fat loss. How to calculate your calorie deficit explains how to set one.
- Protein. Enough protein helps you keep muscle while you lose fat, and it keeps you fuller.
- The carb-to-fat split. Research comparing low-carb and low-fat diets with the same calories and protein has generally found similar fat loss. Choose the balance you find easiest to stick to.
Nutrition fundamentals for fat loss covers this hierarchy in more detail.
Low-carb vs low-fat looks at that research in more detail.
How to set simple macro targets
Step 1: Set protein
Aim for roughly 1.6 g of protein per kg of body weight per day. Up to about 2.2 g/kg is fine for most healthy men. If you have a lot of body fat to lose, base it on a reasonable goal weight instead, which gives a more sensible number. How much protein you need explains why.
Step 2: Set a fat minimum
Keep fat at around 20 to 35% of your calories, and not much below 20%. Fat is important for hormones and for absorbing some vitamins, and very low-fat diets are hard to stick with.
Step 3: Fill the rest with carbohydrate
Whatever calories are left after protein and fat come from carbohydrate. If you train hard, you may prefer more carbs. If you find fattier foods more filling, you can shift the balance towards fat. Both work.
Worked example
A man who weighs 90 kg, with a daily target of 2,200 calories:
| Macro | Target | Calories |
|---|---|---|
| Protein | 90 × 1.6 = 144 g | 576 |
| Fat | 25% of 2,200 ≈ 61 g | about 550 |
| Carbohydrate | The remaining ~1,075 calories ÷ 4 ≈ 269 g | about 1,075 |
| Total | about 2,200 |
This is a starting point. Adjust based on your weekly progress, hunger and training.
Do you need to track macros?
Not necessarily. Tracking macros is useful if you like data, if you're already counting calories, or if you're struggling to eat enough protein. How to count calories without obsessing explains how to track accurately.
Many people do well without tracking, by using simple habits:
- A palm-sized portion of protein at every meal
- Half your plate as vegetables or salad
- A fist-sized portion of carbohydrate
- A thumb-sized portion of fats and oils
Portion control without counting explains this method in detail.
Common myths
- "Carbs make you fat." Excess calories cause fat gain, whatever their source. Carbs fuel training and include many high-fibre foods.
- "Eating fat makes you fat." Again, it's total calories that count. Fat is simply more calorie-dense.
- "You need exact macros to lose fat." Being roughly right most days is enough.
- "Carbs after 6 pm turn into fat." Timing matters far less than your total intake.
Macros and training
If you're strength training, protein matters most for muscle. Carbohydrates help fuel harder sessions, so many people feel better with some carbs before and after training. There's no need for special timing strategies. Eating a normal meal with protein and carbs a few hours before or after your workout is enough for most people.
The bottom line
Macros are protein, carbs and fat, and together they make up your calories. For fat loss, set a moderate calorie target, hit your protein, keep fat at a sensible level, and let carbs fill the rest in whatever way suits you. You don't need perfect numbers, just consistent, roughly right habits.
Free printable resource
Put this into practice: the free 7-day starter checklist
Seven practical days covering your baseline, nutrition setup, a simple beginner workout, daily movement and a review. It comes with a grocery checklist, habit tracker, progress sheet and a planner for the next 30 days.
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How this guide was written
Written by the LoseManBoobs7 editorial team using established public-health guidance and peer-reviewed research, following our editorial policy and health content policy. It has not been individually reviewed by a medical professional. Last reviewed . Spotted an error? Tell us.