Question 1

What are macros and why do they matter?

Accepted Answer

Macros (macronutrients) are the three main nutrients that provide energy: protein, carbohydrates, and fat. Each serves different functions — protein builds and repairs muscle, carbohydrates fuel activity and brain function, and fat supports hormones and nutrient absorption. While total calories determine whether you gain or lose weight, the macro split affects body composition, energy levels, satiety, and athletic performance. Two people eating 2,000 calories can have very different results depending on their macro ratios.

Question 2

What is the best macro split for weight loss?

Accepted Answer

For weight loss, a higher protein split (30-40% protein, 25-35% carbs, 25-35% fat) is generally most effective. Higher protein increases satiety, preserves muscle mass during a calorie deficit, and has a higher thermic effect (your body burns more calories digesting protein). Research from the Journal of Nutrition found that diets with 25-30% protein helped participants lose more fat while retaining lean mass compared to standard-protein diets.

Question 3

How does the keto diet macro split work?

Accepted Answer

The keto (ketogenic) diet uses an extreme macro split of roughly 25% protein, 5% carbs, and 70% fat. By limiting carbohydrates to 20-50g per day, your body enters ketosis — a metabolic state where it burns fat (ketones) instead of glucose for fuel. While effective for fat loss in many people, keto can be difficult to sustain long-term and may cause initial side effects like the "keto flu." It is not recommended for type 1 diabetics or pregnant women without medical guidance.

Question 4

How much protein do I really need?

Accepted Answer

The general RDA of 0.8g per kg of body weight is a minimum to prevent deficiency, not an optimal amount. For physically active people, research supports 1.2-2.2g per kg depending on goals. For muscle building, aim for 1.6-2.2g/kg. For weight loss while preserving muscle, 1.6-2.4g/kg is recommended. Most people benefit from 1.2-1.6g/kg for general health and fitness. This calculator shows you the exact gram amounts based on your calorie target and chosen split.

Question 5

Is it bad to eat too much fat?

Accepted Answer

Fat itself is not harmful — it is essential for hormone production, brain function, and absorption of vitamins A, D, E, and K. What matters is the type and quantity. Prioritise unsaturated fats (olive oil, avocado, nuts, fatty fish) and limit saturated fat to under 10% of calories. Trans fats should be avoided entirely. Fat is calorie-dense at 9 calories per gram, so exceeding your fat macro target will quickly add extra calories and may prevent weight loss.

Question 6

Should I adjust macros on rest days vs training days?

Accepted Answer

For most people, keeping macros consistent daily is simpler and equally effective. However, advanced athletes sometimes use "carb cycling" — eating more carbs on training days to fuel performance and fewer carbs on rest days. A common approach is to shift 20-30% of daily carb calories to fat on rest days while keeping protein constant. This can improve insulin sensitivity and body composition but adds complexity that is unnecessary for beginners.

Question 7

How do I track my macros accurately?

Accepted Answer

Use a food tracking app like MyFitnessPal or Cronometer, weigh food with a kitchen scale (far more accurate than volume measurements), and log everything including cooking oils, sauces, and beverages. Read nutrition labels carefully — "serving size" is often smaller than what people actually eat. For the first 2-4 weeks, track meticulously to develop portion intuition. After that, many people can estimate accurately without weighing every meal.

Macros Calculator — Protein, Carbs & Fat Split