Where should I start with my macros? A beginner's guide

November 2, 2025 •

3 min read

Macronutrients, or "macros," are the three primary nutrients that provide energy to the body: protein, carbohydrates, and fats. For many, the first and most confusing question is, where should I start with my macros? This guide breaks down the essential first steps for beginners into a simple, manageable process.

Quick Summary

Begin tracking macros by first determining your total daily calorie needs, then selecting a macro ratio that aligns with your specific fitness or health goals. Use tracking apps to log your intake and focus on consistent, sustainable progress rather than daily perfection.

Key Points

Calculate your calories first: Before adjusting macros, determine your Total Daily Energy Expenditure (TDEE) based on your metrics and activity level.
Start with a balanced ratio: Beginners can begin with a balanced split like 40% carbs, 30% protein, and 30% fat, and then adjust based on their goals.
Focus on protein intake: Prioritizing protein is crucial for satiety, muscle preservation, and repair, especially when starting a new diet plan.
Use a tracking app: Tools like MyFitnessPal simplify the process of logging meals and calculating your daily macro intake, making it easier to stay on track.
Choose food quality over quantity: Hitting your macro targets is important, but prioritizing whole, nutrient-dense foods is essential for long-term health.
Aim for consistency, not perfection: Daily precision is less important than long-term consistency. Don't let minor deviations derail your progress.

Step 1: Calculate Your Daily Calorie Needs

Before you can divide your intake into macros, you need to know your target total daily calorie intake. This is called your Total Daily Energy Expenditure (TDEE). Your TDEE is influenced by several factors, including your age, weight, height, gender, and activity level.

Calculate your Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest. While equations like Mifflin-St Jeor can be used, many reliable online calculators can do this for you.
Factor in your activity level: Multiply your BMR by an activity factor that reflects your exercise habits. Common factors range from 1.2 for a sedentary lifestyle to 1.9 for a very active one.
Adjust for your goal: Once you have your maintenance calories (your TDEE), adjust them based on your goal. For weight loss, create a moderate deficit (e.g., subtract 300-500 calories). For muscle gain, aim for a slight surplus (e.g., add 200-300 calories).

Step 2: Choose Your Macro Ratio

After establishing your daily calorie goal, you can determine the ratio of protein, carbs, and fats. While government guidelines provide broad ranges, specific goals often benefit from more targeted splits. A good starting point for many beginners is a balanced approach, like a 40% carb, 30% protein, 30% fat split.

Comparing Macro Ratios for Different Goals


Goal	Protein (%)	Carbohydrates (%)	Fats (%)	Rationale
General Health	20–35%	45–65%	20–35%	Provides balanced energy and supports overall bodily functions.
Weight Loss	30–40%	30–40%	20–30%	Higher protein promotes satiety and helps preserve muscle mass during a calorie deficit.
Muscle Gain	30–40%	40–50%	20–30%	Higher protein supports muscle repair and growth, while increased carbs fuel intense workouts.
Keto Diet	10–20%	5–10%	70–80%	Drastically lowers carb intake to induce ketosis, a metabolic state where the body burns fat for energy.

Step 3: Convert to Grams and Start Tracking

Now that you have your total calories and target percentages, you can convert them into daily grams. Remember the caloric values for each macro: protein has 4 calories per gram, carbs have 4, and fats have 9.

Example calculation (for a 2000-calorie weight loss diet at 40% protein, 30% carbs, 30% fat):

Protein: (2000 calories x 0.40) / 4 cal/g = 200g per day
Carbohydrates: (2000 calories x 0.30) / 4 cal/g = 150g per day
Fats: (2000 calories x 0.30) / 9 cal/g = 67g per day

For most beginners, using a tracking app like MyFitnessPal or Cronometer can automate these calculations, making the process much simpler. Consistency is more important than perfection, so don't get discouraged if you're not exact every day.

Step 4: Prioritize Food Quality and Consistency

Tracking macros is only part of a healthy lifestyle. The quality of your food choices is just as important as the numbers. Hitting your macros with processed, nutrient-poor food is not the goal. Focus on whole foods and nutrient density for better health outcomes.

Tips for sustainable macro tracking:

Prioritize protein at every meal. This helps with satiety and muscle maintenance.
Focus on nutrient-dense carbohydrates. Choose whole grains, fruits, and vegetables over refined sugars.
Include healthy fats. Sources like avocados, nuts, and olive oil are vital for hormone function and nutrient absorption.
Use a food scale for accuracy. While estimating is fine once you're experienced, a food scale provides the most accurate measurements, especially when you're starting out.
Plan ahead. Logging your meals in advance can save you time and mental energy.
Meal prep. Having pre-portioned meals can make hitting your macro targets much easier and reduce impulsive, unhealthy choices.

Conclusion

For those wondering where should I start with my macros?, the answer begins with a clear, step-by-step approach. First, determine your total daily calorie needs based on your personal metrics and goals. Next, set a macro ratio that aligns with your objectives. Then, use a tracking method, such as an app or food scale, to monitor your intake. Finally, remember that sustainable progress comes from consistency and focusing on whole, nutrient-dense foods. This process is a powerful tool for gaining awareness of your nutritional intake, leading to better control and more predictable results in your health and fitness journey.

For more detailed information on dietary recommendations, consult the Dietary Guidelines for Americans.

Frequently Asked Questions

The three main macronutrients are protein, carbohydrates, and fats. They are the essential nutrients that provide your body with energy.

First, find your total daily calorie target. Then, multiply that number by your desired macro percentage. Finally, divide the calorie amount for each macro by its caloric value (4 for protein/carbs, 9 for fat) to get the gram amount.

No, tracking macros doesn't have to be a permanent endeavor. Many people track for a period to learn portion sizes and the macro content of different foods, then switch to a more intuitive approach.

Don't stress over minor daily variations. Consistency over time is what drives results. Just do your best and get back on track the next day without trying to overcompensate.

A food scale provides the most accurate measurements, which is helpful for beginners to learn what proper portion sizes look like. After a few weeks, you may become more comfortable with estimating.

Fatigue can be a sign that your carbohydrate intake is too low, as carbs are your body's primary energy source. You may need to slightly increase your carbs, especially if you exercise frequently.

For weight loss, a calorie deficit is the most critical factor. However, the macro ratio, particularly a higher protein intake, can help manage appetite and preserve muscle mass during a calorie deficit.