How to count macros (beginner guide)
To count macros: 1) find your daily calories (TDEE minus 300–500 for fat loss), 2) set protein at about 0.7–1 g per lb of body weight, 3) fat at about 0.3–0.4 g per lb, 4) fill the rest with carbs. Protein and carbs have 4 kcal per gram, fat has 9. Then log meals — a photo or a voice note in Get Lean Today counts macros for you.
Updated 2026-11-05 · Get Lean Today editorial team
Example: 180 lb person, fat loss
| Grams | Calories | |
|---|---|---|
| Protein (0.9 g/lb) | 162 | 648 |
| Fat (0.35 g/lb) | 63 | 567 |
| Carbs (rest) | 171 | 685 |
| Total | 1,900 |
Everyday US foods
- Chicken breast, 6 oz — ~53 g protein
- Greek yogurt cup — ~15–17 g protein
- Bagel — ~50 g carbs
- Chipotle chicken bowl — often 600–900 kcal depending on toppings
Make it fast
Weighing every ingredient burns people out. Snap the plate or say "turkey sandwich and a protein shake" — AI estimates grams and macros, and you adjust if needed.
Tools
- TDEE calculator — getleannow.today/en/tdee-calculator
- Macro calculator — getleannow.today/en/macro-calculator