{"id":24,"date":"2026-09-30T15:16:06","date_gmt":"2026-09-30T15:16:06","guid":{"rendered":"https:\/\/adnanthemes.com\/fitnfo\/2026\/09\/30\/macros-for-beginners\/"},"modified":"2026-09-30T15:19:58","modified_gmt":"2026-09-30T15:19:58","slug":"macros-for-beginners","status":"publish","type":"post","link":"https:\/\/adnanthemes.com\/fitnfo\/macros-for-beginners\/","title":{"rendered":"Macros for Beginners: Protein, Carbs and Fat in Plain English"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Macronutrients, or macros, are the three main nutrients that supply your calories: protein, carbohydrate and fat. Tracking them is a more precise way to eat than counting calories alone.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What each macro does<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein (4 calories per gram) supports muscle repair and keeps you feeling full. Carbohydrate (4 calories per gram) is your body&#8217;s preferred fuel for training. Fat (9 calories per gram) supports hormones and absorbs vitamins.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A sensible starting point<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A common starting target for active people is around 1.6 to 2 grams of protein per kilogram of body weight, then fat at a moderate level, with the remaining calories coming from carbohydrate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get your numbers<\/h2>\n\n\n        <div class=\"fitnfo-calc\" id=\"fitnfo-calc-7\" data-slug=\"macro-calculator\" data-nonce=\"641909d92d\" data-ajax=\"https:\/\/adnanthemes.com\/fitnfo\/wp-admin\/admin-ajax.php\">\n            <div class=\"fitnfo-calc__head\"><h3 class=\"fitnfo-calc__title\">Macro Calculator<\/h3><p class=\"fitnfo-calc__sub\">Enter your values and calculate instantly.<\/p><\/div>\n            <div class=\"fitnfo-calc__body\">\n                <div class=\"fitnfo-calc__field fitnfo-calc__field--unit\"><label class=\"fitnfo-calc__lbl\"><span class=\"fitnfo-calc__lbltxt\" data-metric=\"Weight (kg)\" data-imperial=\"Weight (lb)\">Weight (kg)<\/span><span class=\"fitnfo-unit-toggle\" data-unit=\"weight\"><button type=\"button\" class=\"fitnfo-unit-btn is-active\" data-u=\"metric\">kg<\/button><button type=\"button\" class=\"fitnfo-unit-btn\" data-u=\"imperial\">lb<\/button><\/span><\/label><input type=\"number\" inputmode=\"decimal\" class=\"fitnfo-calc__in fitnfo-calc__in--weight\" data-k=\"weight\" data-metric-val=\"70\" data-imperial-val=\"154\" value=\"70\" min=\"1\" step=\"0.1\"><\/div>\n                <div class=\"fitnfo-calc__field fitnfo-calc__field--unit\"><label class=\"fitnfo-calc__lbl\"><span class=\"fitnfo-calc__lbltxt\" data-metric=\"Height (cm)\" data-imperial=\"Height (ft \/ in)\">Height (cm)<\/span><span class=\"fitnfo-unit-toggle\" data-unit=\"height\"><button type=\"button\" class=\"fitnfo-unit-btn is-active\" data-u=\"metric\">cm<\/button><button type=\"button\" class=\"fitnfo-unit-btn\" data-u=\"imperial\">ft\/in<\/button><\/span><\/label><input type=\"number\" inputmode=\"decimal\" class=\"fitnfo-calc__in fitnfo-calc__in--height-cm\" data-k=\"height\" value=\"175\" min=\"1\" step=\"0.1\"><div class=\"fitnfo-calc__ftin\" hidden><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__ftin-ft\" placeholder=\"ft\" value=\"5\" min=\"0\" step=\"1\" aria-label=\"Feet\"><span class=\"fitnfo-calc__ftin-sep\">ft<\/span><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__ftin-in\" placeholder=\"in\" value=\"9\" min=\"0\" max=\"11\" step=\"1\" aria-label=\"Inches\"><span class=\"fitnfo-calc__ftin-sep\">in<\/span><\/div><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Age<\/label><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__in\" data-k=\"age\" value=\"30\" min=\"1\" step=\"1\"><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Gender<\/label><select class=\"fitnfo-calc__in\" data-k=\"gender\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Activity<\/label><select class=\"fitnfo-calc__in\" data-k=\"activity\"><option value=\"sedentary\">Sedentary<\/option><option value=\"light\">Light<\/option><option value=\"moderate\" selected>Moderate<\/option><option value=\"active\">Active<\/option><option value=\"athlete\">Athlete<\/option><\/select><\/div>\n            <\/div>\n            <button type=\"button\" class=\"fitnfo-calc__btn\">Calculate<\/button>\n            <div class=\"fitnfo-calc__result\" aria-live=\"polite\" hidden><div class=\"fitnfo-calc__value\"><span class=\"fitnfo-calc__num\"><\/span> <span class=\"fitnfo-calc__unit\"><\/span><\/div><p class=\"fitnfo-calc__note\"><\/p><\/div>\n        <\/div>\n        \n\n\n\n<p class=\"wp-block-paragraph\">These figures are educational estimates. Individual needs vary, so consult a qualified professional for personal advice.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Macros sound complicated, but the idea is simple. Here is what each macronutrient does and how to set a sensible starting split.<\/p>\n","protected":false},"author":0,"featured_media":11,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-24","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides"],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/24","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/comments?post=24"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/24\/revisions"}],"predecessor-version":[{"id":33,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/24\/revisions\/33"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/media\/11"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/media?parent=24"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/categories?post=24"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/tags?post=24"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}