What's the difference between calories and macros?

Calories measure total energy. Macros (protein, carbs, fat) are the sources of those calories. 1g protein = 4 kcal, 1g carb = 4 kcal, 1g fat = 9 kcal. Macros determine the quality of your calories.

What macro ratio for weight loss?

To lose weight while preserving muscle: 30-35% protein, 30-35% fat, 30-40% carbs. In grams for 1500 kcal: 112-130g protein, 50-58g fat, 112-150g carbs.

Should I count macros or calories?

Ideally do both. Calories determine if you lose weight (deficit). Macros determine if you lose fat rather than muscle. Start with calories, then add macros.

How much protein per day for weight loss?

Aim for 0.7 to 1g of protein per pound of body weight. For a 154 lb person, that's 108 to 154g of protein per day. Protein preserves muscle and increases satiety.

How to Count Your Macros

Learn how to count macronutrients to optimize your nutrition. Ideal ratios and practical tips. Track with Voical.

5 kg

Goal

Ongoing

Recommended duration

500-700 kcal/day

Deficit/day

0.5-1 kg (1-2 lbs) per week

Expected rate

Calorie calculation examples by profile

Sedentary woman, 30 years old, 143 lbs

Maintenance calories 1750 kcal

Target (with deficit) 1250 kcal

Deficit: 500 kcal/day

Active woman, 30 years old, 143 lbs

Maintenance calories 2050 kcal

Target (with deficit) 1450 kcal

Deficit: 600 kcal/day

Sedentary man, 30 years old, 176 lbs

Maintenance calories 2100 kcal

Target (with deficit) 1500 kcal

Deficit: 600 kcal/day

Active man, 30 years old, 176 lbs

Maintenance calories 2600 kcal

Target (with deficit) 1950 kcal

Deficit: 650 kcal/day

What is macro counting?

Macro counting goes beyond calories by tracking the three macronutrients: protein, carbs, and fat. Each macro has a specific role: protein preserves muscle, fat regulates hormones, carbs provide energy. The optimal balance depends on your goals.

Why count macros

Two people eating 1500 kcal can have very different results depending on their macro split. High protein intake preserves muscle mass during deficit. Adequate fat intake maintains hormones. Macro counting optimizes body composition.

Calculating your ideal macros

For weight loss, aim for: protein 0.7-1g/lb body weight, fat 0.4-0.45g/lb, carbs = remaining calories. Example for 1500 kcal and 154 lbs: 112g protein (448 kcal), 56g fat (504 kcal), 137g carbs (548 kcal).

Macro tracking in practice

Tracking macros can seem complex but Voical simplifies everything. By describing your meal, you automatically get protein, carbs, and fat. You can then adjust your meals to hit your daily targets.

Important

Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.

Complete Guide to Macro Counting

Macro counting (or “flexible dieting”) is an advanced approach to nutritional tracking. Beyond simple calories, it optimizes the composition of your diet.

The Three Macronutrients

Protein (4 kcal/g)

Role: Muscle building and repair, satiety
Sources: Meat, fish, eggs, legumes, dairy
Weight loss goal: 0.7-1g/lb

Carbs (4 kcal/g)

Role: Primary energy, physical performance
Sources: Grains, fruits, vegetables, bread, rice
Weight loss goal: Variable based on activity

Fat (9 kcal/g)

Role: Hormones, vitamin absorption, satiety
Sources: Oils, nuts, avocado, fatty fish
Weight loss goal: 0.4-0.45g/lb minimum

Calculating Your Macros

Step-by-Step Method

Step 1: Set your total calories

Calculate your TDEE
Subtract 500-700 kcal for deficit

Step 2: Calculate your protein

Weight x 0.7-1 = grams of protein
Grams x 4 = protein calories

Step 3: Calculate your fat

Weight x 0.4-0.45 = grams of fat
Grams x 9 = fat calories

Step 4: Calculate your carbs

Total calories - (protein calories + fat calories)
Result / 4 = grams of carbs

Concrete Example: 154 lb Woman, 1500 kcal goal

Macro	Calculation	Grams	Calories
Protein	154 x 0.8	123g	492 kcal
Fat	154 x 0.4	62g	558 kcal
Carbs	(1500-492-558)/4	112g	450 kcal

Typical Ratios

Standard Weight Loss

Protein: 30% (0.7-0.9g/lb)
Fat: 30-35%
Carbs: 35-40%

Low-Carb

Protein: 30%
Fat: 45-50%
Carbs: 20-25%

Athlete in Deficit

Protein: 35% (0.9-1g/lb)
Fat: 25%
Carbs: 40%

Why Voical Can Help You

Tracking macros manually is tedious. Voical automatically calculates protein, carbs, and fat when you describe your meal. In 15 seconds, you know if you’re on track for all your macros, not just calories.