What is the best macro ratio for fat loss?

A higher-protein split works well - many start near 30% protein, 40% carbs, 30% fat, then adjust. Protein and total calories matter most.

Should I count net carbs or total carbs?

For most people, total carbs is simpler and works fine. Net carbs (minus fiber) is mainly relevant for specific low-carb approaches.

Can I build muscle and lose fat at once?

Beginners, people returning from a break, and those with higher body fat often can. It is slower than doing each separately.

Nutrition Basics

How to Calculate Your Macros (Step by Step)

2 min read · Sources listed below

Counting macros means tracking grams of protein, carbohydrate, and fat rather than just total calories. It gives you more control over body composition. Here is how to set your numbers in four steps.

Step 1 - Set your calories

Start from your maintenance calories (TDEE), then adjust for your goal: subtract about 20% for fat loss, keep them the same to maintain, or add 10-15% to build muscle. The Calorie Calculator gives you this number.

Step 2 - Set protein

Protein is the priority macro. Aim for 1.6-2.2 g per kg of body weight. Each gram of protein provides 4 calories.

Step 3 - Set fat

Fat supports hormones. Set it at about 20-30% of total calories, with a floor near 0.5 g/kg. Each gram of fat provides 9 calories.

Step 4 - Fill the rest with carbs

Whatever calories remain after protein and fat go to carbohydrate, your main training fuel. Each gram of carbohydrate provides 4 calories.

A worked example

A 70 kg person eating 2,000 kcal to lose fat might land on roughly 150 g protein (600 kcal), 56 g fat (500 kcal), and 225 g carbs (900 kcal). The Macro Calculator does this math instantly.

Do you have to be exact?

No. Being within 5-10 g per day is fine. Total calories and protein are the highest-priority targets; carbs and fat can flex to your preferences.