Macros Explained: Protein, Carbs and Fat in Plain Terms

What "macros" are

Macros, short for macronutrients, are the three nutrients that supply most of the energy in food: protein, carbohydrates and fat. Fibre is counted as part of carbohydrates in some labelling systems and listed separately in others, and alcohol also provides energy but is not a macro in the usual sense. When a calorie counter shows grams of protein, carbs and fat next to a calorie figure, the calories are the energy and the macros are what that energy is made of. How grams turn into calories is explained in our guide How AI photo calorie counting works (and where it's off).

What official reference values say

There is no single "right" split. Health authorities publish reference values for populations, and they differ slightly. Here is what two of them state for adults:

	EFSA (European Food Safety Authority)	WHO
Protein	0.83 g per kg of body weight per day	10–15% of daily energy is generally sufficient
Carbohydrates	45–60% of total energy	unrefined carbohydrates about 45–75% of daily energy
Fat	20–35% of total energy	30% or less of total energy, with at least 15% from fat
Fibre	25 g per day is adequate for normal bowel function	at least 25 g of naturally occurring fibre
Other limits	–	free sugars under 10% of energy (5% or less may bring extra benefits); saturated fat under 10%; trans fat under 1%

The EFSA carbohydrate, fat and fibre values date from its 2010 opinion and the protein value from its 2012 opinion. The WHO figures come from its "Healthy diet" fact sheet. These are reference values for populations, not personal targets, and they do not replace advice from a doctor or dietitian.

From percentages to grams: an example

Percentages of energy are not percentages of weight. Fat has more energy per gram than carbohydrate or protein, so a 30% share of calories from fat is far fewer grams than 30% of a plate by weight.

An illustration with a day of 2,000 kcal (an example, not a recommendation):

• Carbohydrates at 45–60% of energy: 900–1,200 kcal, which is 225–300 g.
• Fat at 20–35% of energy: 400–700 kcal, which is about 44–78 g.
• Protein at 0.83 g per kg for a person weighing 70 kg: about 58 g, roughly 232 kcal, or around 12% of that day's energy.

Because the ranges overlap and the sources use different bases (energy share versus grams per kilogram), your own numbers can sit in different places within them.

What to keep in mind when you track macros

• Estimates carry over. If a photo-based app misjudges a portion, the macros are off by the same proportion as the calories.
• Fibre and rounding. Some labelling systems and apps count fibre inside carbohydrates, others show it separately, and labels are rounded, so totals can differ by a few grams.
• Look at weeks, not single meals. One meal says little; the pattern across days is what the reference values describe.

Macros in PlateFit

In PlateFit you snap your plate, the AI estimates calories and macros (protein, carbs, fat), and you can edit the result afterwards. The app also has workout plans for fat loss, muscle gain and strength, and healthy recipes with a daily menu and a shopping list. It runs in the browser and as an Android app, with a single plan at €4.99 per month, a family plan for up to 8 people at €7.99 per month and a 14-day free trial.

A note on health

Macro numbers are a tool for awareness, not medical advice. If you have a medical condition, special dietary needs or concerns about eating, ask a doctor or registered dietitian before changing how you eat.

Reference values are as published by EFSA and the WHO and may be revised. This guide is for information only.