---
title: Weekly Macros: Plan Protein, Fat and Carbs by the Week
url: https://weekfuel.app/en/guide/weekly-macros/
lang: en
updated: 2026-11-02
---

# 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](https://weekfuel.app/en/guide/weekly-protein/)).
- **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](https://weekfuel.app/en/ai-photo-tracking/) 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.

## Sources

- EFSA: Dietary Reference Values for nutrients – Summary report, 2017. [efsa.europa.eu](https://www.efsa.europa.eu/en/supporting/pub/e15121)
- Gardner CD et al.: Effect of low-fat vs low-carbohydrate diet on 12-month weight loss (DIETFITS). *JAMA* 2018;319(7):667–679. [PubMed 29466592](https://pubmed.ncbi.nlm.nih.gov/29466592/)

## Keep reading

- [Weekly protein](https://weekfuel.app/en/guide/weekly-protein/)
- [AI photo tracking](https://weekfuel.app/en/ai-photo-tracking/)
- [Weekly budget](https://weekfuel.app/en/weekly-budget/)

## Your week at a glance – automatically.

Weekfuel recalculates your weekly budget every day: meals by photo, steps from Apple Health, a trend instead of daily scale drama.

[Download on the App Store]({{APP_STORE_URL}})