Question 1

What are macros?

Accepted Answer

Macros (short for macronutrients) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each plays a different role. Protein builds and repairs muscle tissue. Carbohydrates provide your primary energy source. Fat supports hormone production, nutrient absorption, and cell function.

Question 2

Which diet type should I choose?

Accepted Answer

Balanced (30/40/30) works well for most people and is a solid default. Low-Carb (35/25/40) can help with appetite control and blood sugar management. High-Protein (40/30/30) is ideal if you're resistance training and want to build or preserve muscle. Keto (30/5/65) drastically reduces carbs and relies on fat for fuel. If you're unsure, start with Balanced.

Question 3

How much protein do I need to build muscle?

Accepted Answer

Research generally recommends 0.7 to 1 gram of protein per pound of body weight (1.6 to 2.2 grams per kilogram) for muscle building. If you are in a calorie deficit, aiming for the higher end of this range helps preserve muscle mass while losing fat.

Question 4

Can I adjust the macro ratios?

Accepted Answer

The ratios provided here are research-backed starting points. In practice, the exact split matters less than hitting your total calorie and protein targets. As long as you get enough protein (0.7g+ per pound of body weight) and enough fat for hormonal health (at least 20% of calories), you can adjust carbs and fat based on personal preference.

Question 5

How do I track my macros?

Accepted Answer

The simplest way is to use a food tracking app like Kalo. Snap a photo of your meal or type what you ate, and the app estimates your calories, protein, carbs, and fat automatically. This takes seconds compared to manually searching food databases and weighing portions.

Question 6

Should I hit my macros exactly every day?

Accepted Answer

No. Consistently hitting your targets within 5-10% is more than enough. Weekly averages matter more than daily perfection. If you go over on carbs one day, you can adjust slightly the next day. The goal is a sustainable pattern, not obsessive precision.

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