What Are Macros? Here is how to Calculate Yours

If you have ever heard someone say they are “tracking macros,” they are talking about macronutrients.

Macros are the nutrients your body needs in larger amounts: protein, carbohydrates, and fats. They provide calories, support energy, help your body recover, and play an important role in your fitness goals.

Understanding macros can make nutrition feel much less confusing.

Instead of only focusing on calories, macros help you understand where your calories are coming from and how your food supports your workouts, recovery, muscle growth, fat loss, and daily energy.

Here is a simple breakdown of what macros are, what each one does, and how to calculate your macros.

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Table of Contents

1. What are Macros?
2. What Are Macronutrients?
3. Macronutrients vs. Micronutrients: What’s the Difference?
4. Protein: The Muscle and Recovery Macro
5. Carbohydrates: The Energy Macro
6. Fats: The Hormone and Health Macro
7. How to Calculate Your Macros
8. Example Macro Calculation
9. Do You Need to Track Macros?
10. What Is the Best Macro Split?
11. Final Thoughts

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What Are Macros?

Macros, short for macronutrients, are the main nutrients that provide energy from food.

The three main macros are:

• Protein

• Carbohydrates

• Fats

Each macro has a different role in the body.

Protein helps with muscle repair and recovery. Carbohydrates provide energy. Fats support hormones, cells, and overall health.

Macros also contain calories:

• Protein: 4 calories per gram

• Carbohydrates: 4 calories per gram

• Fat: 9 calories per gram

That means your daily calories come from a combination of protein, carbs, and fats.

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What Are Macronutrients?

Macronutrients are nutrients your body needs in larger amounts to function properly.

But when people talk about “calculating macros,” they are usually talking about how many grams of protein, carbs, and fat they should eat each day.

This can be helpful if your goal is to:

• Build muscle

• Lose body fat

• Improve workout performance

• Eat more balanced meals

• Understand your nutrition better

• Stop guessing with food

Tracking macros is not about eating perfectly. It is about having more awareness of what your body is getting. 

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Macronutrients vs. Micronutrients: What’s the Difference?

A simple way to remember it: Macros give your body energy. Micros help your body function properly.

Macronutrients are nutrients your body needs in larger amounts. They include protein, carbohydrates, and fats. These nutrients provide calories and energy.

Micronutrients are nutrients your body needs in smaller amounts. They include vitamins and minerals, like vitamin D, vitamin C, iron, calcium, magnesium, and zinc.

 A balanced diet should include enough macros and micros.

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Protein: The Muscle and Recovery Macro

Protein is one of the most important macros for people who work out.

Your body uses protein to help build and repair muscle tissue. It also supports immune function, enzymes, hormones, and many other processes in the body.

Good protein sources include:

• Chicken

• Turkey

• Eggs

• Fish

• Lean beef

• Greek yogurt

• Cottage cheese

• Tofu

• Beans

• Lentils

• Protein powder

If you are strength training, trying to build muscle, or trying to maintain muscle while losing body fat, protein becomes especially important.

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Carbohydrates: The Energy Macro

Carbohydrates are your body’s main source of energy.

When you eat carbs, your body breaks them down into glucose, which can be used for fuel. 

Good carbohydrate sources include:

• Rice

• Potatoes

• Oats

• Fruit

• Whole grain bread

• Pasta

• Beans

• Vegetables

• Quinoa

Carbs are often misunderstood, but they are not automatically “bad.” The type, amount, and timing of carbs matter.

For someone who trains hard, carbs can help support energy, performance, and recovery. For someone with a lower activity level, carb needs may be different.

The goal is not to fear carbs. The goal is to choose the right amount for your body and routine.

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Fats: The Hormone and Health Macro

Fats are another essential macro.

Your body uses fat for hormone production, cell health, brain function, and absorbing certain vitamins.

Good fat sources include:

• Avocado

• Olive oil

• Nuts

• Seeds

• Salmon

• Eggs

• Nut butters

Because fat has more calories per gram than protein or carbs, portion size matters.

That does not mean fat should be avoided. It just means it should be balanced with the rest of your nutrition.

A healthy macro plan includes enough fat to support your body while still leaving room for protein and carbs.

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How to Calculate Your Macros

To calculate your macros, start with your daily calorie goal.

Your calorie goal depends on your body, activity level, and goal.

For example:

• To maintain weight, eat around your maintenance calories.

• To lose body fat, eat slightly below maintenance.

• To gain muscle, eat slightly above maintenance.

Once you have your calorie goal, divide those calories between protein, carbohydrates, and fats.

A common general macro range is:

• Protein: 10–35% of daily calories

• Carbohydrates: 45–65% of daily calories

• Fat: 20–35% of daily calories

These are broad ranges. For fitness goals, many people start by setting protein first, then adjusting carbs and fats around it.

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Example Macro Calculation

Here is a simple example using a 2,000-calorie day.

Let’s say someone wants:

• 30% protein

• 40% carbohydrates

• 30% fat

Now we calculate each macro.

Protein

30% of 2,000 calories = 600 calories from protein.

Protein has 4 calories per gram.

600 ÷ 4 = 150 grams of protein

Carbohydrates

40% of 2,000 calories = 800 calories from carbs.

Carbs have 4 calories per gram.

800 ÷ 4 = 200 grams of carbohydrates

Fat

30% of 2,000 calories = 600 calories from fat.

Fat has 9 calories per gram.

600 ÷ 9 = about 67 grams of fat

So this person’s daily macros would be around:

• 150g protein

• 200g carbs

• 67g fat

This is only an example. Your own macros should be based on your body, goals, and activity level.

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Do You Need to Track Macros?

Not everyone needs to track macros.

If you feel good, eat balanced meals, and are making progress toward your goals, you may not need to track every gram.

But tracking macros can be helpful if you:

• Are not seeing progress

• Want to build muscle

• Want to lose fat

• Feel unsure if you are eating enough protein

• Want better workout performance

• Want more structure with nutrition

• Are trying to understand your eating habits

Macro tracking can teach you a lot about food.

You may realize you are eating less protein than you thought. Or that your meals are mostly carbs and fats with very little protein. Or that you are not eating enough overall to support your workouts.

The goal is not to become obsessive. The goal is to use macros as a tool.

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What Is the Best Macro Split?

There is no perfect macro split for everyone.

Someone trying to build muscle may need more calories and protein.

Someone trying to lose body fat may need a calorie deficit while keeping protein high enough to support muscle.

Someone who does intense training may need more carbohydrates for energy.

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Final Thoughts

Macros are not as complicated as they seem.

Protein, carbohydrates, and fats all have important jobs in the body. When you understand how they work, it becomes easier to build meals that support your goals.

If you want to improve your nutrition, start simple:

Focus on protein at each meal, choose quality carbs for energy, include healthy fats, and adjust portions based on your goal.

If you need help finding products that fit your nutrition goals, Animal Supps offers options for every part of your macro plan, including protein powders, creamy rice and other carbohydrate sources, healthy snacks, and other fitness essentials available on our website.