Master Your Macros: A Beginner’s Guide

Macros are protein, carbohydrates, and fats. Protein supports muscle and recovery; carbs fuel training; fats support hormones and satiety.

Starter macro splits

• Maintenance: 30% protein / 40% carbs / 30% fat
• Fat loss: 35% protein / 35% carbs / 30% fat
• Muscle gain: 25% protein / 50% carbs / 25% fat

Use our Macro Calculator to convert daily calories into grams instantly.

Tips

1. Anchor protein at ~1.6–2.2 g/kg for physique goals.
2. Distribute carbs around workouts.
3. Keep fats steady; avoid dropping too low.