How to count macros

Macros are protein, fat and carbohydrates. Total calories decide whether you lose or gain weight; the macro split decides how full you feel, whether you keep your muscle and how much energy you have.

Calories per gram

• Protein — 4 kcal per gram;
• Carbohydrates — 4 kcal per gram;
• Fat — 9 kcal per gram;
• Alcohol — 7 kcal per gram (not a macro, but the calories count).

That gives you a quick check for any Nutrition Facts label: protein × 4 + fat × 9 + carbs × 4 should roughly match the calories. Small differences are normal because of fiber and rounding.

Protein first

The RDA for adults is 0.8 g per kg of body weight (about 0.36 g per lb). If you train or are eating in a deficit, 1.2–2 g per kg (roughly 0.5–0.9 g per lb) is a common recommendation: protein keeps you full and helps preserve muscle while you lose fat. If you have a lot of weight to lose, base protein on your goal weight or lean mass rather than current weight.

Fat: at least 20% of calories

Fat is needed for hormones and for absorbing vitamins A, D, E and K. The usual range is 20–35% of calories. Cutting fat to almost nothing is a bad way to lose weight; it is easier to trim portions and the hidden fats — cooking oil, dressings, pastries.

Carbs: the rest

Once protein and fat are set, carbs fill the remaining calories. Ideally most of them come from whole grains, vegetables, fruit and beans — more fiber, longer-lasting fullness.

Example: splitting your target

Say your target is 1,800 kcal, you weigh 154 lb (70 kg) and want to lose weight.

1. Protein: 1.6 g × 70 kg = 112 g → 448 kcal.
2. Fat: 25% of 1,800 = 450 kcal → 50 g.
3. Carbs: 1,800 − 448 − 450 = 902 kcal → about 225 g.

You do not need to hit every gram. Keep calories in range and get your protein in; fat and carbs can drift by 10–15 g.

How Temfy Nutri does it

Temfy Nutri sets your macros together with calories (see how your calorie needs are calculated): protein from lean mass (2.2 g per kg when losing weight, 1.8 g otherwise), fat at no less than 20% of calories, carbs for the rest. You can change your targets manually under Profile → My goals.

The diary shows protein, fat and carbs eaten and left for the day; Analytics shows your macro split for a day, week or month. When you create a custom food, the app checks that its calories add up with the macros using the same protein × 4 + fat × 9 + carbs × 4 formula.