Macros and KBZHU show up in every nutrition article. Here is a plain-language guide to protein, fat, and carbs — how to count them and why they matter alongside calorie tracking.
What are macros
Macros are protein, fat, and carbohydrates — the three main nutrients that provide energy. Calories show total energy; macros show what that energy is made of. Two 500-calorie meals can feel very different and affect weight differently depending on macro balance.
Protein: why and how much
Protein builds and repairs muscle, supports immunity, and keeps you full longer. 1 g protein = 4 kcal. Sources: meat, fish, eggs, cottage cheese, legumes, protein powder.
A practical target for active people: 1.6–2.2 g per kg of body weight. At 70 kg, that is 112–154 g protein daily. On a cut, protein is especially important to preserve muscle in a calorie deficit.
Fat: not the enemy
Fat supports hormones, vitamin absorption (A, D, E, K), and brain function. 1 g fat = 9 kcal — so fatty foods are more calorie-dense than carbs or protein. Sources: oil, nuts, avocado, fatty fish, cheese.
A reasonable minimum is about 0.8–1 g per kg. Very low fat long term can hurt hormones and skin.
Carbs: fuel for the day
Carbs are the main quick energy source for brain and muscles. 1 g carbs = 4 kcal. Sources: grains, bread, fruit, vegetables, honey, sugar.
After setting protein and fat, remaining calories usually come from carbs. Many people lower carbs while losing weight, but you do not need to eliminate them — especially if you train.
How to calculate macros in practice
- Set your daily calorie target (maintenance or deficit).
- Set protein: 1.8 g × body weight in kg → multiply by 4 for protein calories.
- Set fat: 1 g × body weight in kg → multiply by 9 for fat calories.
- Divide remaining calories by 4 — that is your carb grams.
Example at 70 kg and 2,000 kcal: protein 126 g (504 kcal), fat 70 g (630 kcal), carbs 216 g (866 kcal). A calorie counter with macro tracking does this automatically per meal.
Common macro tracking mistakes
- Ignoring protein on a cut — you lose muscle.
- Cutting fat too low — cravings and skin issues.
- Tracking calories only — hunger and sugar crashes.
- Chasing perfect numbers daily — ±10% is fine.
Macros from a photo in NeoFood
With NeoFood you do not need to calculate macros for every dish by hand. Photograph your meal and the app estimates calories, protein, fat, and carbs. Your food diary shows daily totals and progress toward your goal. 1 day free, no credit card required.