The Complete Guide to Macros: Protein, Carbs, and Fats Explained
Learn what macronutrients are, how many calories each provides, and how to set your ideal macro split for fat loss, maintenance, or muscle gain.
Macronutrients, or macros, are the three nutrients your body needs in large amounts: protein, carbohydrates, and fats. Understanding them is the foundation of any successful nutrition plan, whether your goal is losing fat, gaining muscle, or simply eating better.
The three macronutrients
- Protein: 4 calories per gram. Builds and repairs muscle, keeps you full, and supports your immune system.
- Carbohydrates: 4 calories per gram. Your body's primary energy source, especially for training and brain function.
- Fats: 9 calories per gram. Essential for hormone production, vitamin absorption, and long-lasting energy.
How to set your macro split
Start with your total daily calories, then divide them among the three macros based on your goal. Protein should be set first because it is the most important for body composition.
- Fat loss: higher protein (about 40%), moderate carbs (30%), moderate fat (30%).
- Muscle gain: balanced protein (30%), higher carbs (45%), moderate fat (25%).
- Maintenance: protein (30%), carbs (40%), fat (30%).
Do carbs make you gain weight?
No single macro causes weight gain on its own. Weight change comes down to total calories over time. Carbohydrates are a valuable fuel source, particularly around workouts. The key is choosing quality carbs like rice, oats, quinoa, and vegetables over highly processed options.
Tracking macros without the stress
Counting macros manually can be tedious. With Mizan Meals, every dish comes with its full macro breakdown of calories, protein, carbs, and fat. You set your daily targets in the app, and we help you build a menu that fits them, using meals from multiple partner restaurants for variety.
