Understanding Macronutrients

Macronutrients — or macros — are the three main categories of nutrients that provide energy: protein, carbohydrates, and fat. Every food you eat contains some combination of these three.

Protein

4 kcal/g

Builds and repairs muscle, supports immunity, and keeps you satiated. Essential for any weight or fitness goal.

Carbohydrates

4 kcal/g

The body's primary fuel. Complex carbs (oats, rice, veg) give sustained energy; simple carbs (sugar) are fast-burning.

Fat

9 kcal/g

Essential for hormones, vitamin absorption, and brain health. Focus on unsaturated fats: avocado, olive oil, nuts.

How Many Calories Do You Need?

Your Total Daily Energy Expenditure (TDEE) is the total calories you burn in a day. Eating at TDEE maintains weight; eating below creates a deficit for weight loss; eating above creates a surplus for muscle gain.

General Daily Calorie Ranges

Weight Loss1,200–1,600 kcalCreate a 300–500 kcal deficit below TDEE

Maintenance1,800–2,400 kcalVaries by weight, height, age, and activity

Muscle Gain2,200–3,000 kcalCreate a 200–300 kcal surplus above TDEE

Note: Individual needs vary. CaloPilot lets you set a custom calorie goal.

Protein: How Much Do You Need?

Protein is the most satiating macronutrient and is critical for preserving muscle mass during weight loss. Most people eat far less than they need — especially at breakfast.

Protein Targets by Goal

Sedentary adult0.8 g/kg64 g for 80 kg person

Active / fitness1.4–1.7 g/kg112–136 g for 80 kg person

Muscle building1.6–2.2 g/kg128–176 g for 80 kg person

Weight loss (preserve muscle)1.8–2.4 g/kg144–192 g for 80 kg person

Micronutrients: Beyond the Macros

Vitamins and minerals are essential for metabolism, immune function, bone health, and hundreds of other processes. CaloPilot tracks 30+ micronutrients so you can spot gaps before they become problems.

Watch your intake

Sodium (aim under 2,300 mg)
Saturated fat (under 20 g)
Added sugar (under 50 g)
Cholesterol (under 300 mg)

Make sure you get enough

Fiber (25–38 g daily)
Potassium (3,400 mg+)
Calcium (1,000 mg+)
Vitamin D (600 IU+)
Iron (8–18 mg)
Magnesium (310–420 mg)

Fiber: The Overlooked Nutrient

Dietary fiber supports gut health, lowers cholesterol, controls blood sugar, and keeps you feeling full. Most adults eat only half the recommended amount. Aim for 25–38 g per day.

15.6 g

Lentils (1 cup)

15 g

Black beans (1 cup)

10 g

Avocado (medium)

10.1 g

Oats (100 g dry)

5.1 g

Broccoli (1 cup)

4.4 g

Apple (medium)

3.5 g

Almonds (30 g)

1.9 g

Whole wheat bread (1 slice)

Hydration

Water makes up about 60% of body weight and is involved in nearly every bodily function. General guidance: aim for 2–3 litres of fluid per day — more if active or in hot weather. CaloPilot reminds you to hydrate as part of its rotating tips.

Nutrition Guide