Macros — macronutrients — are the three nutrients your body uses for energy: protein, carbohydrates, and fat. Tracking them is one of the most effective tools for improving body composition and performance. Done right, it takes under five minutes a day.
Why macros matter more than calories alone
Calories determine weight. But the composition of those calories determines whether you lose fat or muscle, recover well or poorly, and perform at your best.
Two athletes eating 2,500 calories can have dramatically different results depending on protein and carbohydrate intake. A high-protein diet preserves muscle during a deficit. A high-carb diet fuels high-intensity sessions better than low-carb.
How much protein do athletes need?
| Goal | Protein target |
|---|---|
| Maintain muscle | 1.6g per kg of bodyweight |
| Build muscle | 1.8–2.2g per kg |
| Cut fat while training | 2.2–2.6g per kg |
A 75kg athlete focused on muscle gain should aim for 135–165g of protein per day.
Carbohydrates and training load
Your carbohydrate needs scale directly with training volume.
- Rest day: 3–5g per kg
- Moderate training day: 5–7g per kg
- High-intensity or long session: 7–10g per kg
This is why a flat daily macro target misses the point for athletes. Fuelling should move with training load.
PROTR flags when carbohydrate intake is low on high-TSS days — one of the most common and fixable causes of underperformance.
Fat: the often-forgotten macro
Fat should make up roughly 20–35% of total calories. Don't go below 0.8g per kg — chronically low fat intake suppresses testosterone and oestrogen, harming both performance and recovery.
How to start tracking
1. Get a baseline weight (morning, for one week)
2. Calculate TDEE: bodyweight in kg × 33 for maintenance
3. Set protein first — this is the most critical macro
4. Adjust carbs and fat around training volume
5. Log for 2–4 weeks, then reassess based on weight trend
How PROTR makes tracking faster
PROTR's nutrition tab shows daily protein, carbs, fat, and calorie progress. Search the food database by name or scan a barcode. Regular meals are saved automatically.
The weekly AI summary identifies patterns: consistent protein shortfalls, low carb on high-training days, and calorie swings that correlate with poor sleep or recovery scores.