Macro Counting for Beginners: A Simple Guide for Athletes

What are macros?

Macronutrients — protein, carbohydrates and fats — are the three nutrients your body needs in large amounts. Protein rebuilds muscle, carbohydrates fuel training, and fats support hormones and recovery. Counting macros simply means tracking how many grams of each you eat, rather than only counting calories.

Why macros beat calorie-counting alone

Two 500-calorie meals can have completely different effects. One high in protein supports muscle repair; one high in refined carbs does not. For anyone training seriously, the ratio of macros determines whether you build muscle, lose fat, or simply maintain.

How to set your targets

• Protein: roughly 1.6–2.2g per kg of bodyweight for strength athletes.
• Fats: around 0.8–1g per kg to keep hormones healthy.
• Carbs: fill the rest of your calorie target — more on training days.

The hardest part: consistency

Most people can calculate their macros. Hitting them every single day, meal after meal, is where it falls apart — weighing food, prepping, and staying accurate takes hours each week. This is exactly why pre-portioned, macro-tracked meals exist: the counting is already done for you. Explore our high-protein ready-made meals.