How to start tracking macros: a beginner's guide

Tracking macros, meaning protein, carbohydrates and fat, gives you a much clearer picture of your diet than calories alone. It sounds technical, but getting started takes just a few steps.

Step 1: set a calorie target

Your macros add up to your calories, so start there. Estimate your daily energy needs, then adjust for your goal: a moderate deficit to lose weight, maintenance to hold steady, or a small surplus to build muscle.

Step 2: set protein first

Many active people aim for roughly 1.2 to 2 grams of protein per kilogram of body weight. Pick a number in that range that feels achievable. Each gram of protein is about 4 calories.

Step 3: split the rest between carbs and fat

Set fat at around 25 to 35% of your calories (9 calories per gram), then let carbohydrates fill the remainder (4 calories per gram). There's no perfect ratio; this is a sensible starting point you can adjust.

Step 4: log a normal week

Before changing anything, track a typical week as honestly as you can. You'll learn more from seeing your real habits than from a perfect week you'd never repeat.

Step 5: look for patterns

• Is breakfast mostly carbs with little protein?
• Do snacks add more fat than you expected?
• Are weekends very different from weekdays?

Fix one pattern at a time, like adding protein to breakfast, rather than overhauling everything.

Make it quick

The biggest reason people stop tracking is that it takes too long. Mealful shows protein, carbs and fat for every planned recipe, lets you log planned meals with a tap, and logs everything else from a photo, so a whole day takes seconds rather than minutes.