How to Track Macros: Protein, Carbs & Fats Explained
Learn how to track macronutrients for better body composition, energy levels, and overall health.
What Are Macros?
Macronutrients (macros) are the three main categories of nutrients that provide calories:
- Protein: 4 calories per gram — builds and repairs muscle, keeps you full
- Carbohydrates: 4 calories per gram — your body's primary energy source
- Fats: 9 calories per gram — essential for hormones, brain function, and nutrient absorption
Why Track Macros?
Calorie counting tells you how much you eat. Macro tracking tells you what you eat. Two people eating 2,000 calories can have vastly different results depending on their macro split.
Tracking macros helps you:
- Build or preserve lean muscle
- Maintain steady energy levels throughout the day
- Feel more satisfied after meals (higher protein = more satiety)
- Optimize athletic performance
How to Set Your Macros
Protein
The foundation. Aim for 1.6-2.2g per kg of body weight if you're active. For a 75kg person, that's 120-165g of protein daily.
Fats
Essential for health. Set fats at 0.8-1.2g per kg of body weight. For a 75kg person, that's 60-90g of fat daily.
Carbs
Fill in the remaining calories with carbs. If your target is 2,000 calories with 150g protein and 70g fat:
- Protein: 150 × 4 = 600 cal
- Fat: 70 × 9 = 630 cal
- Remaining: 2,000 - 600 - 630 = 770 cal
- Carbs: 770 ÷ 4 = 192g carbs
Tracking Macros with Calorizer
Calorizer automatically calculates macros for every food you log. You can see your protein, carbs, and fat totals at a glance on your daily dashboard, making it easy to hit your targets without manual math.
Common Macro Splits
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat Loss | 30-35% | 35-40% | 25-30% |
| Maintenance | 25-30% | 40-50% | 25-30% |
| Muscle Gain | 25-30% | 45-55% | 20-25% |
Tips for Hitting Your Macros
- Front-load protein — eat protein at every meal to spread intake evenly
- Don't fear carbs — they fuel workouts and daily activity
- Choose whole food fats — avocados, nuts, olive oil over processed fats
- Prep protein sources — batch cook chicken, eggs, or tofu for the week
- Use Calorizer's food history — quickly relog meals you know hit your targets