Question 1

What are macros?

Accepted Answer

Macros, short for macronutrients, are the three main nutrient groups your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g) and fat (9 cal/g). Tracking macros is a flexible approach to dieting that focuses on the proportion of each nutrient rather than just calories.

Question 2

How are macro targets calculated?

Accepted Answer

First we calculate your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor BMR formula multiplied by an activity factor. Then we adjust calories for your goal: -20% for cutting, 0% for maintenance, +15% for bulking. Macros are split based on your chosen ratio: high-protein, balanced, low-carb or ketogenic.

Question 3

What is the best macro split for weight loss?

Accepted Answer

For most people, a high-protein (40% protein, 30% carbs, 30% fat) approach is most effective for fat loss because protein is satiating and preserves muscle. Low-carb and keto can work too but are harder to maintain. The right split depends on your activity level and personal preference.

Question 4

Should I track fiber?

Accepted Answer

Fiber is part of total carbohydrates. The recommended intake is 25-38g per day for adults. We automatically calculate a fiber target of 14g per 1000 kcal consumed, which aligns with most dietary guidelines.