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Protein, carbs and fat are the three nutrients that give you calories.
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Protein and carbs have 4 calories per gram. Fat has 9.
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Take your daily burn and subtract about 300 to 500 for weight loss.
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Aim for 1.2 to 1.6 grams per kilogram of body weight a day.
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Keep fat at 20 percent or more, and give the rest to carbs.
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Within 10 grams of your protein goal most days is a win.
Counting macros means tracking protein, carbs and fat in grams. Here's how to calculate your numbers for weight loss and keep it simple day to day.
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