What macros are and why count them
Calories answer “how much”, macros answer “made of what”. Two diets with the same calories can affect satiety, body composition and wellbeing differently - the difference lies in the split between protein, fat and carbs.
Protein
A healthy adult needs 1.2–2.0 g per kilogram of body weight; closer to the upper end with strength training or a deficit. Protein is the most filling nutrient and protects muscle when you eat below maintenance.
Fat
At least 0.8–1.0 g per kilogram of body weight. Fat is needed for hormones and for absorbing vitamins A, D, E and K, so “fat-free” plans usually end with feeling unwell. The source matters: plant oils, nuts, fish, avocado.
Carbs
Whatever calories remain after protein and fat. They are the main fuel for the brain and training; limit them based on how you feel, not on principle.
Fibre
About 14 g per 1,000 kcal, or 25–30 g a day. It’s the most common gap in people’s diets - which is why fibre makes up 25% of FoodMate Score.
Macro splits
| Split | Protein | Fat | Carbs |
|---|---|---|---|
| Balanced | 25% | 30% | 45% |
| Higher protein | 30% | 30% | 40% |
| Low carb | 30% | 40% | 30% |
Nutrient sources
| Food, 100 g | Protein | Fat | Carbs |
|---|---|---|---|
| Chicken breast, boiled | 29 g | 3 g | 0 g |
| Beef, stewed | 26 g | 15 g | 0 g |
| Cod | 17 g | 1 g | 0 g |
| Cottage cheese 5% | 17 g | 5 g | 2 g |
| Eggs (2) | 13 g | 11 g | 1 g |
| Buckwheat, boiled | 4 g | 1 g | 25 g |
| Red beans, boiled | 8 g | 1 g | 21 g |
| Rolled oats, dry | 12 g | 6 g | 60 g |
Questions and answers
What matters more - calories or macros?
Calories, at first: without a sense of how much you eat, the split changes little. Once your calories are steady, macros start to noticeably affect satiety and results.
How much protein do I need to lose weight?
1.6–2.0 g per kilogram of current body weight. On a deficit it’s the key nutrient: it preserves muscle and reduces snacking cravings.