muscle-gain

Macro Tracking Guide: How to Count Macros for Weight Loss and Muscle Gain

Macro Tracking Guide: How to Count Macros for Weight Loss and Muscle Gain Tracking macros saved my sanity — and my social life. Before I learned this approach, every diet meant food rules: no bread, no dessert, no eating after 7 PM. Macro tracking let me eat pizza with friends (as long as it fit my numbers) and still lose 35 pounds. It's the reason I became a dietitian: I wanted everyone to know that sustainable weight loss doesn't require perfection or deprivation. Calculate Your Macros Use our free macro calculator below to get personalized protein, carbohydrate, and fat targets based on your goals. Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). For weight loss, a typical macro split is 30% protein, 35% carbs, and 35% fat. For a 2,000-calorie diet, this equals approximately 150g protein, 175g carbs,...