Macro calculation starts with protein — the most important macronutrient for body composition. Set protein first based on bodyweight, then allocate remaining calories between fat and carbohydrates based on the client's goal and food preferences.
FAQs
How many grams of protein per kg bodyweight?
Research supports 1.6–2.2g per kg for most fitness goals. For fat loss, aim for the higher end (2.0–2.2g/kg) to preserve muscle. For endurance athletes, 1.4–1.7g/kg is often sufficient. Higher amounts (above 2.5g/kg) show diminishing returns for most people.
Should I track macros or just calories?
For general weight management, calorie tracking alone works well. For body recomposition (losing fat while gaining muscle), building athletic performance, or clients with specific dietary conditions, macro tracking gives significantly better results. Most serious coaching clients benefit from macro targets.
What macro ratio is best for fat loss?
High protein (35-40%), moderate fat (25-30%), lower carbs (25-35%) works well for most fat loss clients. The exact ratio matters less than hitting protein targets and maintaining a calorie deficit. Carb reduction mainly helps by reducing appetite for many clients.
How do I handle clients who eat vegetarian or vegan?
Plant protein sources typically have lower bioavailability. Add 10-15% to protein targets for vegetarian clients and 15-20% for vegan clients to account for this. Also watch for leucine content — important for muscle protein synthesis — which is lower in most plant proteins except soy and quinoa.