Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Daily macro targets
Macros
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Frequently asked questions
How much protein do I need?
For fat loss or muscle building, 2.0-2.2g per kg of bodyweight is a strong evidence-based target. Sedentary adults need around 0.8g/kg. Spreading protein across meals maximises muscle protein synthesis.
Should I count macros or just calories?
Calories determine body weight; macros determine body composition (muscle vs fat). Just tracking calories works for weight loss; tracking macros helps optimise muscle retention and performance.