How to Count Macros: A Worked Day in Grams
How to count macros: multiply each food's protein, fat and carbs per 100 g by your grams, then add the day up. See a worked 1,578 kcal day.
Daniel Reyes · · 8 min readTopic
Macros: protein, carbs and fat explained
Macros are the three nutrients that carry calories. Protein and carbs have 4 calories per gram, fat has 9. Counting macros is counting calories with more detail, and it matters most if you care about protein or train for strength.
Pick a split, hit it without weighing every lettuce leaf, and know when calories alone are enough. Every meal you log in Calsa shows protein, carbs and fat next to its calories.
Log my first mealLatest guideChoosing a calorie app
Macroline App Alternative: Macro Targets Compared
A Macroline app alternative starts with the targets: a 30% protein split at 2,000 kcal is 150 g, or 2.1 g/kg at 70 kg. How to check any app.
Daniel Reyes · · 7 min read
Key number150 gprotein from a 30% split at 2,000 kcal
More macros guides
Daniel Reyes · · 8 min readWhat Are Macros? Protein, Carbs and Fat Explained
What are macros? Protein, carbohydrate and fat, the nutrients that supply your calories: 4, 4 and 9 kcal per gram. See ranges and real food examples.
Daniel Reyes · · 10 min readMacro Counting Apps: What Actually Matters
Macro counting app checklist: how protein, fat and carbs add up to calories, why a 30% preset moves with calories, and how alcohol breaks macro totals.
Daniel Reyes · · 9 min readHow to Count Macros for Weight Loss
How to count macros for weight loss: set calories, then protein at 1.2–1.6 g/kg, fat at 20–35% and carbs last. See the math for 1,800 kcal.
Daniel Reyes · · 6 min readHow to Track Macros, Step by Step
How to track macros: set protein at 1.2–1.6 g/kg, give fat a share of calories, let carbs fill the rest, then weigh food. A worked 70 kg day inside.
Daniel Reyes · · 7 min readWhat Should My Macros Be? Grams by Weight and Calories
What should my macros be? Protein 1.2–1.6 g/kg, fat 20–35% of calories, carbs the rest. See the grams at 60, 75 and 90 kg, with worked 2,000 kcal numbers.
Daniel Reyes · · 6 min read
