Understanding Macros: A Simple Guide for Beginners

You've probably heard people talking about "tracking their macros" or following a "macro-based diet." But what exactly are macros, and why do they matter for your health goals? Let's break it down in simple terms.

What Are Macronutrients?

Macronutrients (or "macros") are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your body and provides energy in the form of calories.

Protein: The Building Block

Protein is essential for building and repairing tissues, including muscles. It provides 4 calories per gram.

• Supports muscle growth and recovery
• Helps you feel full and satisfied
• Essential for hormone production
• Found in meat, fish, eggs, dairy, beans, and legumes

Carbohydrates: Your Body's Fuel

Carbs are your body's preferred energy source, especially for your brain and during exercise. They provide 4 calories per gram.

• Primary energy source for daily activities
• Supports brain function and mood
• Provides quick energy for workouts
• Found in grains, fruits, vegetables, and sugars

Fats: Essential for Health

Despite their reputation, fats are crucial for many body functions. They provide 9 calories per gram.

• Supports hormone production
• Helps absorb vitamins A, D, E, and K
• Provides sustained energy
• Found in oils, nuts, seeds, avocados, and fatty fish

Why Track Macros?

While total calories determine weight loss or gain, your macro balance affects body composition, energy levels, and how satisfied you feel. Different goals require different macro ratios - building muscle needs more protein, endurance training requires more carbs, and some people feel better with higher fat intake.

Getting Started with Kalo

Kalo automatically calculates macros from your food photos and entries. You don't need to obsess over hitting exact numbers - just aim to get a general sense of your intake. Over time, you'll naturally develop intuition about balancing your macros for your goals.