Macros are just your calories split into protein, carbs, and fat. Here's how to set yours in three steps.
"Macros" are the three macronutrients that supply calories: protein and carbohydrates at 4 calories per gram, and fat at 9. Tracking macros — not just total calories — helps you hit a goal while keeping enough protein to hold onto muscle.
Start from your maintenance calories. For fat loss, subtract about 500; for muscle gain, add 200–400. This calorie target is the budget you'll divide into macros.
Set protein first — around 0.7–1.0 g per pound of body weight. Then set fat at roughly 0.3–0.45 g per pound (enough for hormones). Whatever calories remain go to carbs, which fuel training and daily energy.
A 160 lb person eating 2,000 calories to lose fat might target 160 g protein (640 cal), 60 g fat (540 cal), leaving 820 calories for 205 g carbs. That's a balanced, high-protein split that's easy to sustain.
Cutting? Keep protein high and trim carbs or fat. Building muscle? Add carbs to fuel harder training. Endurance athlete? Carbs go higher still. The protein and calorie targets are the anchors; carbs and fat flex around them.