Macros in practice: what to prioritize
If you want a simple approach, prioritize total calories and protein, then let carbs and fats flex to preference and training needs.
A simple workflow
- Estimate maintenance calories with TDEE.
- Pick a calorie goal (deficit, maintenance, or surplus).
- Use the macronutrients calculator to convert calories into grams.
- Adjust based on results and adherence over 2–3 weeks.
Related nutrition calculators
Macros FAQ
Q:Do I need a perfect macro ratio?
No. Consistency matters more than perfection. Use a split you can sustain while hitting your calorie target and sufficient protein.
Q:Should I set protein first?
Often yes. Many approaches set protein by body weight and goal first, then distribute remaining calories between carbs and fats based on preference and training demands.