What Macros Are and How to Figure Out Yours
Macronutrients — macros — are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides roughly 4 calories; each gram of fat provides roughly 9 calories. When you know how many calories you're aiming for in a day, you can split those calories across the three macros based on your priorities.
Step 1: Start with your calorie target
Before you can figure out your macros, it helps to have a daily calorie target as a starting point. That figure is usually based on your estimated energy needs — sometimes called your Total Daily Energy Expenditure (TDEE). You can use our calorie calculator to get an estimate based on your current stats and activity level.
Step 2: Prioritise protein
Protein is the macro most people on GLP-1 medicines are advised to keep a close eye on, because appetite suppression can lead to eating far less without realising it. Many nutrition guidelines suggest aiming for roughly 1.2–1.6 g of protein per kilogram of body weight as a general range for people trying to preserve muscle while losing weight — though your individual needs depend on factors only you and your healthcare team know. You can explore this further on our page about macros for weight loss.
Step 3: Use a macro calculator as a guide
Once you have a calorie target and a rough protein goal, the remaining calories can be divided between carbohydrates and fat according to what works for your appetite, digestion, and lifestyle. There's no single correct split — common starting points range from balanced (roughly 30% protein / 40% carbs / 30% fat) to higher-protein approaches. Our macros calculator can help you work through this step by step.
A note on general vs personalised guidance
The ranges above are general and educational. They are not a personal prescription. If you have specific health conditions, are managing blood sugar, or are unsure what targets are right for you, discuss this with your prescriber or a registered dietitian — they can give guidance tailored to your full picture.
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Knowing your target macros is only half the equation — the other half is actually tracking what you eat day to day, which is where many people on GLP-1 medicines find things fall apart. Appetite changes can make meals inconsistent, and it's easy to lose sight of protein intake when portions shrink.
GLP Trackr's AI photo food scan is the quickest way to close that gap: point your camera at a meal and the app estimates the calories, protein, carbs, and fat instantly — no manual searching required. For packaged foods, the barcode scanner pulls nutritional data in a tap.
From there, you can set a daily protein target (and calorie or fibre goals if you want them), and the app's daily check-in gives you a running total so you can see at a glance whether you're hitting your numbers. Over time, the insights feature can surface patterns — for example, whether days you hit your protein target tend to align with better energy or fewer cravings.
If you want a fuller picture of how your food habits connect to your results on the scale, our page on calculating your percentage weight loss is a useful companion read.
GLP Trackr is available free on the App Store and Google Play — snap a photo of your next meal and see your macros in seconds. A 7-day free trial gives you full access to get started.
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Frequently asked questions.
Start by estimating your daily calorie needs, then set a protein target (many guidelines suggest 1.2–1.6 g per kg of body weight as a general range). Divide remaining calories between carbs and fat. A macros calculator can help — and a dietitian or prescriber can tailor targets to your individual needs.
A rough manual approach: multiply your bodyweight in kg by 1.2–1.6 to get a protein goal in grams, multiply by 4 to find the calories that protein covers, then divide what's left of your calorie target between carbs and fat. A macro calculator makes this much faster and less error-prone.
Reduced appetite on GLP-1 medicines can make it easy to undereat overall, and protein is often the first macro to fall short. Keeping protein intake adequate supports muscle retention and helps maintain energy and satiety — though specific targets should be discussed with your prescriber or a registered dietitian.
Yes. GLP Trackr's AI photo scan estimates calories, protein, carbs, and fat from a photo of your meal. You can also scan barcodes or search foods manually. The app tracks your daily totals against your targets and shows your progress throughout the day.
No — individual macro needs depend on factors such as body weight, activity level, health conditions, and personal goals. General ranges are a useful starting point, but your prescriber or a registered dietitian can give guidance matched to your specific situation.