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Macro Guides: Calculate, Count and Plan Your Macros
Every guide in this library uses the exact same mathematical formulas powering our calculation engine. You get straightforward numbers without guesswork.
Every guide is written by James Smith and reviewed for accuracy by Sally A Zumwalt, MS before it goes live. Each page shows its last review date.
Reviewed by Sally A Zumwalt, MSUpdated October 2026
Quick start recommendation
Not sure where to start?
Use the calculator first, then read the guide for your goal.
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Fundamental principles for understanding caloric intake, measuring grams, and establishing foundational habits.
Basics
What Are Macros? Macronutrients Explained for Beginners
What protein, carbs and fat do in your body and how to turn them into daily targets.
What protein, carbs and fat do for you.
Reviewed Oct 2026
Basics
How to Count Macros: A Step-by-Step Guide for Beginners
Set targets, log food, hit protein first and adjust, with a sample day for weight loss.
Set targets, log food, hit protein first.
Reviewed Oct 2026
Basics
How to Calculate Macros: Step-by-Step With Examples
Walk from BMR and TDEE to a calorie target and grams of protein, carbs and fat, with worked examples.
From BMR and TDEE to grams, with examples.
Reviewed Oct 2026
Targets and formulas
The equations and baseline models that set your daily calorie expenditure, and how to calculate each one.
Targets
What Is BMR? Basal Metabolic Rate and TDEE Explained
What you burn at rest, how activity adds to it and how to calculate TDEE for a calorie target.
What you burn at rest and with activity.
Reviewed Oct 2026
Targets
Mifflin St Jeor Equation: BMR Formulas Compared
Mifflin St Jeor, Harris Benedict and Katch McArdle with worked numbers and when to use each.
Three BMR equations and when to use each.
Reviewed Oct 2026
Protein, carbs and fat
Daily gram ranges for each macronutrient, by calories, body weight and goal.
Nutrients
How Much Protein Do I Need? Grams per Day by Goal
Protein in grams per day for fat loss, maintenance and muscle gain, with ranges per kg and lb.
Protein in grams per day for your goal.
Reviewed Oct 2026
Nutrients
How Many Carbs Per Day? Daily Grams by Goal and Activity
Daily carb grams by calories, goal and activity, plus the 45 to 65% range and how to judge carb quality.
Daily carb grams by calories and activity.
Reviewed Oct 2026
Nutrients
How Many Grams of Fat Per Day? Daily Fat Intake by Goal
Daily fat in grams by calorie level, saturated fat limits and the food sources that count.
Daily fat in grams and saturated fat limits.
Reviewed Oct 2026
Goals and diets
Macro splits for weight loss, body recomposition, flexible dieting, keto and carb cycling.
Diets
Macros for Weight Loss: How to Set Protein, Carbs and Fat
Set protein, carbs and fat for a calorie deficit that protects muscle while you lose fat.
Macros for a deficit that protects muscle.
Reviewed Oct 2026
Diets
Macros for Body Recomposition: Protein, Carbs and Fat
Set protein, calories and carbs to lose fat and build muscle together, and read progress when the scale barely moves.
Build muscle and lose fat together.
Reviewed Oct 2026
Diets
Macro Ratios Explained: How to Pick Your Split
See common splits in grams, which one fits your goal and how to check a ratio against official ranges.
Common splits in grams and how to choose.
Reviewed Oct 2026
Diets
Keto Macros Explained: Ratios and Grams for Each Macro
Ratios in grams at three calorie levels, how net carbs work, protein limits and who should ask a clinician first.
Net carbs, grams and protein limits.
Reviewed Oct 2026
Diets
Carb Cycling: How It Works, Evidence and Weekly Plan
How high and low carb days work, what the evidence says and a weekly example in grams.
High and low carb days with a weekly plan.
Reviewed Oct 2026
Diets
IIFYM and Flexible Dieting: What It Is and How It Works
Hit your macro numbers with flexible food choices, plus a sample day in grams and a fibre checklist.
Flexible food choices within your macros.
Reviewed Oct 2026
More guides from the library. Macros for muscle gain: how to set your calorie surplus, protein, carbs and fat for gaining muscle, with a calculation example and Macros for muscle gain: how to set Reverse dieting raises calories gradually after a diet. See how a ramp is built, what the evidence says and three sample ramps Reverse dieting raises calories gradually after aMore guides
GuideMacros to Build Muscle: Setting Gain Targets and Surplus
Reviewed Oct 2026
GuideReverse Dieting: How It Works, Evidence and a Sample Ramp
Reviewed Oct 2026
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