How to calculate macros from calories
Start with daily calories first. Then set protein, choose a reasonable fat range, and let carbohydrates fill the rest based on preference and activity.
- Protein: often about 1.2 to 1.8 g per kg body weight for general fitness goals.
- Fat: commonly about 20% to 35% of calories.
- Carbs: remaining calories after protein and fat.
Macro calories per gram
Protein has about 4 kcal per gram, carbs have about 4 kcal per gram, and fat has about 9 kcal per gram. Alcohol has about 7 kcal per gram, though it is not usually treated as a macro target.
Why tracking macros helps
Macros make calories more useful. Coach Ivy estimates calories and macros from meal photos, helps you track protein and water, and keeps the daily habit softer than a spreadsheet.