# How to Track Macros: A Beginner's Guide

> Macros are protein, carbs and fat — the nutrients that make up your calories. Here's what they are, how much of each you need, and the easiest way to track them.

_Published 2026-06-30 · By LensNutra Team · LensNutra_
_Canonical: https://lensnutra.com/blog/how-to-track-macros_

Tracking macros means logging how much **protein, carbohydrate and fat** you eat — the three nutrients that make up all of your calories. You set a target for each based on your goal, then log your food and try to hit them. Do it consistently and you control not just *how much* you eat, but the quality and composition of it.

Here's the beginner-friendly version.

## What are macros?

"Macros" is short for macronutrients. There are three, and each carries a fixed amount of energy:

- **Protein — 4 calories per gram.** Builds and preserves muscle, keeps you full.
- **Carbohydrate — 4 calories per gram.** Your body's main energy source, especially for training.
- **Fat — 9 calories per gram.** Essential for hormones and absorbing vitamins.

(Fiber is a type of carb worth tracking on its own — it aids digestion and fullness.) Add up your macros and you get your calories, which is why tracking macros automatically tracks calories too.

## How much of each should you eat?

Start with protein, then fat, then let carbs fill the rest of your calorie budget.

### Protein
The most important macro for body composition. A good range is **1.6–2.2 g per kg of body weight** — higher when you're in a calorie deficit or building muscle, to protect lean mass.

### Fat
Don't go too low. Keep fat at roughly **20–30% of your calories**, with a floor around 0.8 g per kg for hormone health.

### Carbs
Carbs are the flexible one — they get the calories left after protein and fat. If you train hard, lean toward more carbs; if you prefer, lean toward more fat. Both work.

## Macro splits by goal

| Goal | Protein | Carbs | Fat |
| --- | --- | --- | --- |
| Fat loss | High | Moderate | Moderate |
| Muscle gain | High | High | Moderate |
| Maintenance | Moderate | Moderate | Moderate |

The constant across every goal is **high protein**. Get that right and the rest is mostly personal preference.

## How to actually track macros

1. **Set your calorie target** using a [TDEE calculator](/tools/calorie-calculator).
2. **Set your protein target** (1.6–2.2 g/kg), then fat, then carbs as the remainder.
3. **Log everything you eat** and watch the running totals.

The catch is step 3. Manually entering macros for every meal is exactly why people burn out. A photo tracker fixes it: snap your plate and [LensNutra](/features/macro-tracker) breaks it into protein, carbs, fat and fiber automatically, rolling each into your daily targets — no math, no database searching.

## Do you have to track macros forever?

No. Most people track for a few months to learn what balanced portions look like, then loosen up while keeping an eye on protein. The education sticks even when the logging stops.

## The bottom line

Macros are just protein, carbs and fat. Prioritize protein, keep fat reasonable, fill the rest with carbs, and log consistently. A photo-based tracker removes the tedium so you'll actually keep it up.

[Start tracking your macros with LensNutra](/download) — one photo per meal.