Deficitly
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What are macros, and how do you count them?
Macros (macronutrients) are the three nutrients that give you calories: protein and carbohydrates with 4 calories per gram, and fat with 9. Alcohol has 7 but isn't counted as a macro. Counting macros means tracking grams of each instead of only calories. For example, a woman aiming for 1,800 calories while losing fat might eat about 120 g protein, 195 g carbs and 60 g fat: 120 × 4 + 195 × 4 + 60 × 9 ≈ 1,800.
Protein
Protein builds and repairs muscle, keeps you full longer than carbs or fat, and costs the most to digest (thermic effect of food). It matters most when you're eating less: with enough protein, more of the weight you lose is fat. Most people do well on 1.6–2.2 g per kg of a healthy body weight while losing weight. Good sources: meat, fish, eggs, dairy, tofu, beans and lentils. More on how much protein you need.
Carbohydrates
Carbs are your body's main fuel, especially for hard exercise and for the brain. They include sugars, starches and fibre. Whole foods like potatoes, oats, rice, fruit, beans and vegetables bring fibre and nutrients with them; sweets and soft drinks mostly bring calories. There's no single right amount: once protein and fat are covered, carbs fill the rest of your calories (see how many carbs to eat to lose weight).
Fat
Fat carries vitamins A, D, E and K, provides essential fatty acids, and is needed for hormones. It's the most calorie-dense macro, so small amounts add up quickly: a tablespoon of oil is about 120 calories. Don't cut it too low; for women in particular, very low-fat diets can upset hormones and the menstrual cycle. Deficitly keeps fat at about 30% of calories for women and 25% for men.
Macros in common foods
| Food | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast, cooked | 165 | 31 g | 0 g | 3.6 g |
| Salmon, cooked | 206 | 22 g | 0 g | 12 g |
| Eggs | 155 | 13 g | 1.1 g | 11 g |
| Greek yogurt, plain, non-fat | 59 | 10 g | 3.6 g | 0.4 g |
| Tofu, firm | 144 | 17 g | 3 g | 9 g |
| Lentils, cooked | 116 | 9 g | 20 g | 0.4 g |
| Rice, white, cooked | 130 | 2.7 g | 28 g | 0.3 g |
| Oats, dry | 389 | 17 g | 66 g | 7 g |
| Potato, boiled | 87 | 1.9 g | 20 g | 0.1 g |
| Banana | 89 | 1.1 g | 23 g | 0.3 g |
| Almonds | 579 | 21 g | 22 g | 50 g |
| Olive oil | 884 | 0 g | 0 g | 100 g |
How to count macros, step by step
- Get your targets from the macro calculator: calories for your goal, then grams of protein, carbs and fat.
- Track what you eat in an app or on paper for 2–3 weeks, using food labels or a nutrition database.
- Weigh your food at first. Portions guessed by eye are the main reason counts come out low.
- Hit protein first, then stay close to your calories; carbs and fat can swap around day to day.
- Allow some leeway: within about 10 g of protein and 100 calories is close enough.
Macros vs calories: which matters more?
Calories decide whether you lose or gain weight (calories in, calories out). Macros, mostly protein, decide how much of that is fat or muscle and how full you feel. If counting everything feels like too much, a simpler approach works for many people: keep calories roughly right and make sure every meal has a good portion of protein. Your calories come from the calorie deficit calculator or the maintenance calorie calculator.
Do you need to count macros?
No. Plenty of people lose weight by counting calories alone, or by eating regular meals built around protein and vegetables. Counting macros helps if you want to build or keep muscle, if you're often hungry on a diet, or if you like having exact numbers. Even a few weeks of tracking teaches you what portions look like.