Deficitly
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How do you count macros?
To count macros, set your daily calories, turn them into grams of protein, fat and carbs, and log your food in grams until you hit all three. Set protein first, then fat, and let carbs fill the rest. A woman of 70 kg (165 cm, age 40, 6,000 steps) cutting at 1,450 calories gets about 125 g protein, 55 g fat and 115 g carbs. Hitting calories and protein is what matters most; being 5–10 g off on carbs or fat is fine.
What does counting macros mean?
Macros are the three nutrients that give you calories: protein (4 calories per gram), carbohydrate (4) and fat (9). Alcohol has 7. Counting macros means tracking grams of each, not just the calorie total. Why they matter: what are macros?
How to count macros, step by step
- Start with calories. Use the box above, or the macro calculator. For the example woman: maintenance 1,830, cutting 1,450.
- Set protein first. About 1.8 g per kg of body weight (reference weight) while losing: 125 g (how much protein per day; your own: protein calculator).
- Set fat. About 30% of calories for women (25% for men), never below a floor: 55 g here.
- Let carbs fill the rest. Remaining calories ÷ 4: 115 g.
- Log in grams. Use an app that shows protein, carbs and fat. Weigh food (how to count calories).
- Hit protein and calories. Aim to land within about ±5–10 g on carbs and fat, and at or above your protein. Check your weight trend after 2–3 weeks and adjust calories, not the split.
An example day of macros
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast: Scrambled eggs on toast | 350 | 21 g | 32 g | 15 g |
| Lunch: Chicken quinoa bowl | 480 | 50 g | 41 g | 13 g |
| Dinner: Tofu and broccoli with brown rice | 485 | 26 g | 55 g | 20 g |
| Snack: Greek yogurt and raspberries | 165 | 19 g | 21 g | 1 g |
| Day total | 1,475 | 116 g | 149 g | 50 g |
| Target | 1,450 | 125 g | 115 g | 55 g |
This day is 25 calories over the target, 9 g of protein short and 34 g of carbs over. That's a normal first draft. You'd close the gap by swapping some of the starch for lean protein, such as a bigger portion of chicken or a scoop of whey, until the day lands near all three numbers.
Macros for weight loss vs muscle gain
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Losing weight | 1,450 | 125 g | 115 g | 55 g |
| Gaining muscle (lean bulk) | 2,030 | 125 g | 230 g | 70 g |
Protein stays the anchor; the extra calories of a bulk go mostly into carbs, and a cut takes them mostly from carbs and fat (how many carbs to lose weight; bulking vs cutting).
Counting macros or counting calories?
Calories decide whether you lose or gain weight. Macros decide what that weight is made of and how full you feel. If you're new, count calories first (how to count calories). Add protein as the first macro. Track carbs and fat too if you train hard, want to build muscle, or like the structure. Tracking all three is more work and not required to lose fat.
Common mistakes when counting macros
- Mixing raw and cooked weights for the same food.
- Forgetting oils, sauces and drinks. Fat is the macro people most undercount.
- Chasing exact carbs. A day within 5–10 g is on target.
- Ignoring fibre. Aim for about 14 g per 1,000 calories, from vegetables, fruit, beans and whole grains.
- Skipping protein at breakfast, then catching up at dinner (high-protein foods).
- Changing the split instead of the calories when the scale stalls.
What is IIFYM?
"If It Fits Your Macros" is counting macros with no food rules: any food is fine if it fits your grams. It's flexible and works. Just remember that a diet of only "fitting" treats leaves little room for fibre, vitamins and fullness, so most of your food should still be whole, protein-rich and plant-heavy.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018).
- Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc 2011;111(1):92–102.