Guide · Protein & macros
Weekly macros: flexible and still on target
Carbs on pasta night, more fat at brunch – a lot balances out over the week. Protein deserves a bit more consistency.
In short
Macros are the three main nutrients: protein, fat and carbohydrates. EFSA's reference ranges for adults are 20–35% of energy from fat and 45–60% from carbs; protein is best set in grams per kg of body weight. Per week: weekly budget × share ÷ energy density (fat 9 kcal/g, carbs and protein 4 kcal/g).
Macronutrients
Protein (4 calories per gram), carbohydrates (4 calories per gram) and fat (9 calories per gram) provide the energy in food. Alcohol adds 7 calories per gram.
Example: macros for a 14,000-calorie week
| Macro | Share | calories per week | grams per week | grams per day (avg) |
|---|---|---|---|---|
| Protein | 1.6 g/kg at 75 kg | 3,360 | 840 g | 120 g |
| Fat | 30% | 4,200 | 467 g | 67 g |
| Carbs | rest | 6,440 | 1,610 g | 230 g |
Which macros can you shift across the week?
- Carbs and fat: very flexible. More carbs on training days, more fat at weekend brunch – the weekly total is what counts.
- Protein: keep it steady. Your body doesn't store it as a reserve and uses it better spread across the day (more here).
- Fiber: aim for at least 25–30 g a day. Veggies, legumes and whole grains also help you feel full.
How Weekfuel shows your macros
Weekfuel shows protein, fat and carbs per day and per week. The AI photo analysis estimates macros for each ingredient, so you see where they come from.
Frequently asked questions
Do I need to count macros to lose weight?
No. Weight loss is driven by calorie balance. Macros – especially protein – help you stay full and keep muscle.
How do I calculate macros per week?
Weekly budget × the macro's share ÷ calories per gram. Fat example: 14,000 × 0.30 ÷ 9 ≈ 467 g per week.
Is low-carb or low-fat better?
At equal calories, differences in weight loss are usually small in studies. Pick what you can stick with.