Macro counting (tracking protein, carbs, and fat) is the most flexible and effective approach to nutrition for body composition goals. Here's how to start.
Setting Your Macros
Step 1: Calculate calories. Multiply your bodyweight (lbs) by 14-16 for maintenance (14 if sedentary, 16 if active). Subtract 500 for fat loss, add 300 for muscle gain.
Step 2: Set protein. 0.8-1g per pound of bodyweight. This is the most important macro for body composition.
Step 3: Set fat. 0.3-0.4g per pound of bodyweight. Essential for hormones.
Step 4: Fill the rest with carbs. Remaining calories ÷ 4 = grams of carbs.
Example (170 lb active male, fat loss)
- Calories: 170 × 15 - 500 = 2,050
- Protein: 170g (680 cal)
- Fat: 60g (540 cal)
- Carbs: 208g (830 cal)
Tracking Tools
MyFitnessPal (free) or MacroFactor ($72/year, better algorithm) are the best apps. Weigh food with a kitchen scale for accuracy. After 2-3 weeks, you'll be able to estimate portions by eye.
