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 can save a lot of frustration — and make eating out with friends much easier. Rigid diet rules (no bread, no dessert, no eating after 7 PM) often fail long-term. Macro tracking allows for pizza with friends (as long as it fits the numbers) while still supporting results like losing 35 pounds. 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, and 78g fat. Tracking macros gives you more...