Macronutrients are protein, carbohydrates and fat — the three nutrients your body needs in large amounts. Tracking macros is more flexible than counting calories because it focuses on food quality, not just quantity.
Macronutrients (or macros) are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in your body, and tracking macros is more flexible than counting calories because it focuses on food quality.
Protein (4 kcal/g): Builds and repairs tissues, supports immune function, and keeps you full. Aim for 1.6–2.2 g per kg of body weight for active individuals. Good sources: chicken, fish, eggs, Greek yogurt, tofu, lentils.
Carbohydrates (4 kcal/g): Your body's primary energy source. Complex carbs (oats, quinoa, sweet potatoes, vegetables) provide sustained energy and fiber. Simple carbs (sugar, white bread) cause energy spikes and crashes.
Fat (9 kcal/g): Essential for hormone production, vitamin absorption, and brain health. Focus on unsaturated fats: avocados, nuts, olive oil, fatty fish. Limit saturated and trans fats.
The easiest way is using an AI-powered food tracker. Manual macro logging is tedious and time-consuming. With Kcalibra, simply snap a photo of your meal — the AI identifies the food, estimates portions, and logs protein, carbs, and fat automatically.
Macro recommendations are general guidelines. Individual needs vary based on genetics, activity, and health conditions.
What are macros? Macros (macronutrients) are protein, carbohydrates and fat — the three nutrients your body needs in large amounts. Tracking macros is more flexible than counting calories alone.
How many grams of protein per day do I need? Active people typically need 1.6-2.2 g of protein per kg of body weight. For weight loss aim for 1.6-2.0 g per kg to protect muscle.
What is the best macro split for weight loss? A common starting point is roughly 30% protein, 40% carbs and 30% fat of daily calories. Adjust based on your energy and results.
How do I track macros easily? The easiest way is an AI tracker like Kcalibra that logs protein, carbs and fat automatically from a food photo or a text description.
Snap a photo, AI logs macros automatically. No manual entry needed.
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