What Are Macros & Calories?

If you've ever tried to lose weight, build muscle, or simply eat healthier, you've probably heard the terms "macros" and "calories" thrown around. But what do they actually mean — and why do they matter?

Calories: The Foundation

A calorie is a unit of energy. Everything you eat and drink contains calories, which your body uses to fuel everything from breathing to exercise. When you consume more calories than you burn, the excess is stored as fat. When you consume fewer, your body burns stored fat for energy.

Most adults need between 1,600 and 3,000 calories per day depending on age, sex, height, weight, and activity level.

Macros: The Building Blocks

Macros — short for macronutrients — are the three main categories of nutrients that provide calories:

1. Protein (4 calories per gram) — Builds and repairs muscle tissue. Essential for recovery, satiety, and metabolism.
2. Carbohydrates (4 calories per gram) — Your body's primary energy source. Fuels your brain, muscles, and daily activity.
3. Fats (9 calories per gram) — Supports hormone production, brain function, and absorption of fat-soluble vitamins.

Why Both Matter

Calories tell you how much you're eating. Macros tell you what you're eating. Tracking both gives you a complete picture of your nutrition and helps you make intentional food choices that support your specific goals.

Whether you're trying to lose fat, gain muscle, or just maintain a healthy lifestyle, understanding macros and calories is the first step. For a deeper dive into how to actually use this information, read our Beginner's Guide to Macros — it walks you through exactly how to calculate your targets.

Once you have your numbers dialed in, the next challenge is hitting them consistently. That's where our comprehensive macro-for-weight-loss guide comes in — and why high-protein options like our California Grilled Chicken make it easy to hit your protein targets without overthinking it.