How To Set Your Macros

The calorie-equivalents you need to memorize

Protein is the macro worth defending because it preserves muscle during a deficit and drives muscle-protein synthesis during a surplus. Evidence-based targets:

Step 1 — set your total daily calories

180 lb × 0.8 g/lb = 144 g protein/day = 576 kcal (about 30% of a 2,000 kcal plan).

Step 2 — lock protein first

Fat supports hormonal function (especially testosterone, menstrual regularity) and satiety. Don’t go below 0.3 g per lb bodyweight as a floor, and don’t go above ~45% of calories unless you’re doing keto.

Step 3 — set fat next

180 lb × 0.4 g/lb = 72 g fat = 648 kcal (32% of 2,000 kcal).

Step 4 — carbs fill the rest

Carbs don’t have an essential dietary requirement (unlike protein and fat), but they fuel performance and recovery. Whatever calories remain after protein and fat, divide by 4 for carb grams.

Common goal archetypes

Tracking macros with an app (MyFitnessPal, Cronometer, MacroFactor) for 2–4 weeks gives you calibration — you learn what 30 g of protein looks like on a plate. After that, most people transition to “flexible tracking” — protein every meal, portion-aware carbs and fats, one weigh-in per week.

Tracking and the 80% rule

Hitting exactly on target every day is unnecessary. Being within ±10% of each target 5 days out of 7 drives the same physiological outcome as obsessive precision, with far better adherence.

Micronutrients — the invisible macro

Run yours