Nutrition
How to Count Macros and Calories: Step-by-Step 2026 Guide
Counting macros is not living glued to a kitchen scale: it is understanding where your calories come from to make better decisions.
Why count macros
Counting macros means tracking how many grams of protein, fat and carbohydrate you eat, in addition to total calories. It is useful because two diets with the same calories can produce very different results depending on their composition.
It is not mandatory for everyone or forever. It is a learning tool: after a few weeks, most people internalize portions and no longer need to weigh everything.
Step 1: calculate your calories and macros
First estimate your daily energy expenditure (calculators start from age, weight, height and activity). To lose fat, subtract 10-20%; to gain muscle, add 5-15%.
Then split it: protein usually comes first (1.6-2.2 g/kg), fat covers at least 0.6-0.8 g/kg for hormonal health, and the remaining calories are filled with carbohydrates, the fuel for training.
Protein
4 kcal per gram. Priority for satiety and muscle maintenance.
Fat
9 kcal per gram. Essential for hormones; do not cut it too low.
Carbohydrate
4 kcal per gram. Adjust based on performance and remaining calories.
Step 2: track and adjust
Use a tracking app and a kitchen scale for the first weeks to calibrate your eye. Do not chase macros to the gram: getting within a 5-10% margin is enough to progress.
Review every one or two weeks. If weight is not moving toward the goal, adjust calories in small steps. Consistency matters more than perfect precision on any single day.
How TrainerStudio helps
In TrainerStudio you can set the calorie and macro target inside the client's plan and leave clear guidelines as tasks, instead of texting loose numbers.
With check-ins you review weight, adherence and how they feel, and adjust macros with real data rather than guessing, keeping all follow-up in one place.