Macronutrients are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Unlike simple calorie counting, macro tracking aims for specific grams of each — which usually means eating enough protein and enough food quality, not just "less".
| Macro | kcal per gram | Main foods |
|---|---|---|
| Protein | 4 | Chicken, eggs, fish, dairy, beans |
| Carbs | 4 | Rice, oats, fruit, bread, potatoes |
| Fat | 9 | Oil, nuts, avocado, butter |
| Goal | g per kg / day |
|---|---|
| Sedentary health | 0.8–1.0 |
| General activity / weight loss | 1.6–2.2 |
| Building muscle | 1.6–2.2 |
You don't need a kitchen scale for every meal. An AI macro tracker like Kcalibra logs calories and macros from a photo of your plate — so you stay on target with almost no effort.
Protein, carbohydrates and fat — the three macros every diet is built from.
Set calories by goal, split 40/30/30, then convert to grams (protein/carbs ×4, fat ×9).
High protein (about 2 g/kg) to keep muscle, balanced carbs and fat for the rest.
Aim for 1.6–2.2 g per kg of body weight for activity and muscle.
Not for everyone. A balanced split works for most; low-carb suits certain goals.
Macro Calculator · Protein Calculator · Calorie Calculator · Calorie Deficit Calculator · High-protein recipes