Question 1

What are macros?

Accepted Answer

Macros — short for macronutrients — are the three main nutrients your body uses for energy: protein, carbohydrates, and fats. Protein builds and repairs muscle tissue (4 kcal/g), carbohydrates are your primary fuel source (4 kcal/g), and fats support hormones and cell function (9 kcal/g). Tracking macros gives you control over your body composition beyond simply counting calories.

Question 2

How many calories do I need per day?

Accepted Answer

Your daily calorie needs depend on your basal metabolic rate (BMR) — the calories your body burns at rest — multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). A typical moderately active adult needs between 2,000 and 3,000 calories per day to maintain weight. Use this calculator to get a personalised estimate based on your age, sex, height, weight, and activity level.

Question 3

How much protein do I need to build muscle?

Accepted Answer

Research consistently supports a target of 0.7–1.0 grams of protein per pound of bodyweight (1.6–2.2 g/kg) for muscle growth. For most people actively training, aiming for around 1 gram per pound of bodyweight is a practical and effective target. Higher intakes are safe and may benefit those in a calorie deficit or with very high training volumes.

Question 4

What is the best macro split for fat loss?

Accepted Answer

For fat loss, a high-protein split (40% protein, 30% carbs, 30% fats) is the most effective. High protein intake preserves lean muscle while in a calorie deficit, keeps you feeling full, and has the highest thermic effect of any macronutrient — meaning your body burns more calories digesting it. A low-carb split (35% protein, 20% carbs, 45% fats) is a strong alternative for those who respond well to reduced carbohydrates.

Question 5

What is the best macro split for building muscle?

Accepted Answer

For building muscle, a balanced split (30% protein, 40% carbs, 30% fats) or high-carb split (25% protein, 50% carbs, 25% fats) works well. Carbohydrates fuel your training sessions and replenish glycogen, which directly supports workout performance and recovery. Protein remains the priority at a minimum of 0.7–1.0 g/lb bodyweight, with carbs filling the remainder of your surplus calories.

Question 6

How do I calculate my TDEE?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier. BMR is estimated using either the Mifflin-St Jeor formula — which uses your age, sex, height, and weight — or the more accurate Katch-McArdle formula if you know your body fat percentage. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active). This calculator handles all of that automatically.

Question 7

How often should I adjust my macros?

Accepted Answer

Reassess your macros every 4–6 weeks, or whenever your weight has changed by more than 5–10 lbs. As you lose or gain weight, your TDEE changes — your targets should update to match. If fat loss stalls for two or more weeks, reduce calories by 5–10%. If muscle gain is too slow, increase by the same amount. Adjust based on real results, not just the calendar.