Question 1

What are macros?

Accepted Answer

Macros (macronutrients) are the three main nutrients that provide calories: protein, carbohydrates and fat. Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram. Tracking macros gives you finer control over body composition than tracking calories alone.

Question 2

How much protein do I need to build muscle?

Accepted Answer

Research consistently shows that 1.6 to 2.2 grams of protein per kilogram of bodyweight per day is enough to maximise muscle protein synthesis. Going higher does not hurt but provides no additional muscle-building benefit. Spreading intake across 3 to 4 meals optimises absorption.

Question 3

What macro split is best for fat loss?

Accepted Answer

A higher-protein split (around 40% of calories from protein) is most effective for fat loss because protein preserves lean muscle during a calorie deficit and has a higher thermic effect than carbs or fat — you burn more calories digesting it. Carb and fat ratios are less critical than getting protein right.

Question 4

Do I need to track macros every day?

Accepted Answer

Not necessarily. Consistent tracking for 4 to 8 weeks builds enough awareness of portion sizes and food composition that most people can maintain progress with periodic checks. The goal is to build habits, not to track indefinitely.

Macro Calculator

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