The three macros
Protein (4 kcal per gram) repairs and builds tissue and is the most filling. Carbohydrate (4 kcal per gram) is the body’s preferred fuel for the brain and hard exercise, and comes with fibre when you choose whole foods. Fat (9 kcal per gram) supports hormones and helps absorb certain vitamins. It is the most energy-dense, which is why oily foods add calories quickly.
Set them in this order
- Calories from your goal, using the calorie intake calculator.
- Protein at 1.4–2.2 g per kg of body weight depending on training and goal.
- Fat at 20–35% of calories, and not below about 0.6 g per kg.
- Carbohydrate fills whatever is left.
The macro calculator does this for you, with preset splits if you prefer percentages.
The plate method
If tracking grams is not for you, this simple layout lands close to a balanced split for most meals:
- A quarter of the plate: protein (chicken, fish, eggs, paneer, tofu, dal or beans).
- Half the plate: vegetables or salad.
- A quarter of the plate: starch (rice, roti, potatoes, pasta, bread).
- A thumb-sized amount of added fat (oil, ghee, butter, nuts).
Reading a nutrition label
Check the serving size first, because every number below it depends on it. Then look at calories, protein and fibre. Labels in the EU and UK show values per 100 g as well, which makes comparing products easier. In the US, the Nutrition Facts panel lists per serving and per container.
Our calculators show their results in the same label format, so the layout will feel familiar.
This guide is general information, not medical advice. See our disclaimer and how we calculate.