Master macro counting with this step-by-step guide. Learn to calculate your ideal protein, carbs, and fat ratios for any fitness goal.
Determine your Total Daily Energy Expenditure using your age, weight, height, and activity level. FitFlow calculates this automatically when you set up your profile.
For weight loss, subtract 300-500 calories from TDEE. For muscle gain, add 200-500 calories. For maintenance, eat at TDEE.
A balanced starting point: 30% protein, 40% carbs, 30% fat. Adjust based on goals — higher protein for muscle building, higher carbs for endurance athletes.
Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. For a 2000-cal diet at 30/40/30: 150g protein, 200g carbs, 67g fat.
Use FitFlow's AI food scanner to photograph meals and get instant macro breakdowns. No manual searching required.
Review weekly averages in FitFlow's analytics. Adjust macros every 2-4 weeks based on progress toward your goals.
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