How to Count Macros: A Beginner's Guide (Canada Edition)
What protein, carbs and fat do, how to set your macro targets and how to read a Canadian Nutrition Facts table. A simple, no-nonsense guide to counting macros.
The short answer
- Macros are protein, carbohydrate and fat. Protein and carbs have about 4 calories per gram, fat has 9, and alcohol has 7.
- Set protein first (about 1.6 g/kg), keep fat at roughly 20–35% of calories, and fill the rest with carbs.
- On a Canadian label, 5% Daily Value or less is a little and 15% or more is a lot. Always check the serving size first.
Counting macros sounds technical, but it's really just calorie counting with more useful detail. Instead of one number, you track the three nutrients that make up those calories, which tells you whether a day of eating supports your training.
The three macros (and alcohol)
| Macro | Calories per gram | Main job |
|---|---|---|
| Protein | 4 | Builds and repairs muscle and tissue; keeps you full |
| Carbohydrate | 4 (fibre ~2) | Fuel for training and your brain |
| Fat | 9 | Hormones, absorbing vitamins A, D, E and K; flavour |
| Alcohol | 7 | No nutritional job, just extra calories |
This is why the numbers on a label add up: a food with 20 g protein, 30 g carbs and 10 g fat has about (20 × 4) + (30 × 4) + (10 × 9) = 290 calories (CFIA).
Calories in one gram of each
How to set your macro targets
- Start with calories. Work out your maintenance and choose a deficit or surplus. Our calorie deficit guide walks through it.
- Set protein. Aim for about 1.6 g per kg of body weight (up to 2.2 g/kg). See how much protein you need.
- Set fat. Health Canada's acceptable range for adults is 20–35% of calories from fat (Health Canada). Around 25–30% suits most people.
- Fill the rest with carbs. Whatever calories are left go to carbohydrate. If you train hard, you'll usually feel and perform better with more of them.
Example: 2,000 calories for a 70 kg person
| Macro | Calculation | Daily target |
|---|---|---|
| Protein | 70 kg × 1.6 g | 112 g (448 cal) |
| Fat | 28% of 2,000 cal ÷ 9 | ~62 g (560 cal) |
| Carbs | Remaining 992 cal ÷ 4 | ~248 g |
That lands inside Health Canada's ranges for all three macros (protein 10–35%, fat 20–35%, carbs 45–65% of calories).
How to read a Canadian Nutrition Facts table
- Check the serving size first. All the numbers refer to that amount. If you eat double, double everything.
- Find calories and the three macros: fat, carbohydrate (including fibre and sugars) and protein.
- Use % Daily Value as a quick guide. Health Canada's rule: 5% DV or less is a little, 15% DV or more is a lot (Health Canada). Aim for a little sodium, saturated fat and sugars, and a lot of fibre, calcium and iron.
Tips that make macro counting easier
- Hit protein and calories first. If those two are close most days, you're doing 90% of what matters. Carbs and fat can flex.
- Weigh food for a week or two. A cheap kitchen scale teaches you what 100 g of rice or chicken actually looks like. After that, eyeballing gets far more accurate.
- Log cooking oil and sauces. A tablespoon of oil is about 120 calories and is the most commonly missed item. It's also the main reason AI photo calorie apps undercount.
- Save your regular meals. Most people eat the same 10–20 meals on repeat, so log them once and reuse.
- Use official data when eating out. Restaurant nutrition published by the chain is more reliable than guessing. See our high-protein Tim Hortons guide for an example.
Frequently asked questions
Is counting macros better than counting calories?
For weight change, calories matter most. Macros add useful detail, especially protein, which helps you keep muscle while losing fat and recover from training.
Do I need to hit my macros exactly?
No. Being within about 5–10 g of your protein target and roughly on your calories is plenty for most goals. Consistency over weeks matters more than precision on any one day.
Does fibre count toward carbs?
On Canadian labels, fibre is listed under carbohydrate. It provides fewer calories (about 2 per gram) than other carbs, and most people benefit from eating more of it.
What's the 5–15 rule on food labels?
It's Health Canada's quick guide to % Daily Value: 5% or less of a nutrient is a little, and 15% or more is a lot.
Sources
- Canadian Food Inspection Agency. Elements within the Nutrition Facts table (energy factors)
- Health Canada. Dietary Reference Intakes: reference values for macronutrients
- Health Canada. Focus on the Facts: how to use serving size and % Daily Value
- Jäger R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. JISSN 14:20
This article is general information, not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor or a registered dietitian before changing how you eat or train.
