How macros convert to grams
Protein and carbohydrate provide about 4 kcal per gram; fat provides about 9 kcal per gram. So for a target of C kcal:
- Protein (g) = C × protein% ÷ 4
- Carbohydrate (g) = C × carb% ÷ 4
- Fat (g) = C × fat% ÷ 9
What each macro does
- Protein preserves and builds muscle, and is the most satiating macro. 1.6–2.2 g per kg of body weight covers most training goals.
- Carbohydrate fuels high-intensity training and brain function. Endurance athletes need the upper end.
- Fat supports hormone production and nutrient absorption; intake below ~0.5 g per kg tends to cause problems over time.
Fiber: a common benchmark is 14 g per 1,000 kcal eaten. Adjust the presets to your own response — the best macro split is the one you can stick to.