Macro Tracking for Beginners: Everything You Need to Know

What Are Macros?

Macros — short for macronutrients — are the three main categories of nutrients your body needs in large amounts:

Protein (4 calories per gram) — builds and repairs muscle tissue
Carbohydrates (4 calories per gram) — your body’s primary energy source
Fat (9 calories per gram) — essential for hormones, brain function, and vitamin absorption

Why Track Macros Instead of Just Calories?

Calories tell you how much you’re eating. Macros tell you what you’re eating. Two meals can have the same calories but completely different effects on your body:

500 calories of chicken breast and rice = high protein, moderate carbs, low fat
500 calories of chocolate = low protein, high carbs, high fat

If your goal is to build muscle, lose fat, or improve performance, the macro split matters.

How to Calculate Your Macros

Step 1: Find Your TDEE

Use our TDEE Calculator to find your maintenance calories.

Step 2: Set Your Goal

Fat loss: TDEE minus 300–500 calories
Maintenance: Eat at TDEE
Muscle gain: TDEE plus 200–300 calories

Step 3: Set Your Protein

Aim for 1.6–2.2g per kg of bodyweight. This is the most important macro for body composition.

Step 4: Set Your Fat

Aim for 0.7–1.0g per kg of bodyweight. Don’t go below this — fat is essential for hormone production.

Step 5: Fill the Rest with Carbs

Whatever calories remain after protein and fat go to carbohydrates. Carbs fuel your training and recovery.

Example

For an 80kg person eating 2,400 calories for maintenance:

Macro	Target	Calories
Protein	160g (2g/kg)	640
Fat	70g (0.9g/kg)	630
Carbs	283g (remainder)	1,130

Tips for Consistent Tracking

Log as you go — don’t try to remember everything at the end of the day
Use the barcode scanner — PT Tracker can scan any food label instantly
Weigh your food at first — eyeballing portions is notoriously inaccurate
Don’t aim for perfection — within 5g of each target is close enough
Save frequent meals — build a library of your regular meals for one-tap logging

Start tracking with PT Tracker — our nutrition features are completely free.