Macro ratios by goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Lose fat | 30% | 40% | 30% |
| Maintain | 25% | 45% | 30% |
| Build muscle | 30% | 45% | 25% |
Protein: 4 cal/g · Carbs: 4 cal/g · Fat: 9 cal/g
Protein-rich food sources
| Food | Protein per 100g |
|---|---|
| Chicken breast | 31g |
| Eggs (whole) | 13g |
| Paneer | 18g |
| Lentils (dal, cooked) | 9g |
| Greek yogurt | 10g |
| Whey protein | 80g |
Frequently asked questions
Should I track macros or just calories?
Tracking macros is more effective for body composition goals. You can lose weight on calories alone, but the right macro balance ensures you lose fat (not muscle), have energy for workouts, and feel satiated.
Is hitting exact macro targets necessary?
No. Aim to be within ±5-10g of each target. Protein is the most important macro to hit consistently. Carbs and fat can flex slightly as long as total calories stay on target.
How do I track macros?
Use a food tracking app (MyFitnessPal, HealthifyMe, etc.), a food scale, and nutrition labels. After a few weeks, you'll develop an intuitive sense of portion sizes and won't need to weigh everything.