Macronutrients are the protein, carbohydrate, and fat that make up your calories. Calculating them is arithmetic plus a few judgment calls — not a secret formula.
A common starting point is body weight and goal. Protein often lands around 1.6–2.2 g per kilogram for people lifting or trying to retain muscle while losing weight. That range is a starting band from sports-nutrition reviews, not a prescription.
Fat should not be driven to zero. Leaving roughly 20–35% of calories for fat keeps meals satisfying and covers essential fatty acids. Carbohydrates fill the remaining calories and fuel higher-volume training.
Worked sketch: someone at 75 kg targeting 2,200 kcal might set protein at 150 g (600 kcal), fat at 70 g (630 kcal), and carbohydrates at about 240 g (the rest). If training volume drops, carbohydrates are usually the first dial to turn down.
Revisit the numbers after two or three weeks of body-weight trend and how sessions feel. A calculator cannot see poor sleep, a new job, or a restaurant-heavy week. Your log can.
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