Get your personalized protein, carb, and fat targets based on your TDEE and fitness goal.
Frequently Asked Questions
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 calories/gram), carbohydrates (4 calories/gram), and fat (9 calories/gram). Together they make up the calorie content of your food.
A common macro split for weight loss is 40% protein, 30% carbs, 30% fat. The higher protein helps preserve muscle mass during a caloric deficit, while reduced carbs and moderate fat support satiety and hormone function.
For active individuals, research supports 0.7-1.0g of protein per pound of body weight (1.6-2.2g per kg). For sedentary individuals, the minimum recommendation is 0.36g per pound (0.8g per kg). Higher protein intake is beneficial during weight loss to preserve lean mass.
Tracking macros is more precise than tracking calories alone. Two diets with equal calories but different macro ratios can produce very different results in terms of body composition, energy levels, and satiety. However, if you are a beginner, starting with just calorie tracking is a simpler first step.
IIFYM stands for If It Fits Your Macros. It is a flexible dieting approach where you can eat any food as long as it fits within your daily macro targets. The idea is that body composition is primarily determined by hitting your macro targets, regardless of food choices.