Topic
Macros
Protein, carbohydrates and fat: what each macronutrient does, how targets are set for different goals, and how to read them on a label.
5 articles. AI-generated, published under the editorial responsibility of Alex Kem. General information only, not medical advice.
Macros for Building Muscle: How to Set Calories, Protein and Carbs
Building muscle needs a small calorie surplus, not a large one. Aim for roughly 10–20% above maintenance, 1.6–2.2g of protein per kg, and enough carbs to train hard. Here is how to set and adjust each number.
· 7 min read
How to Read a Nutrition Label the Right Way
Most people read the calorie number and stop. But the serving size, the added-sugar line, and the ingredients list tell you far more. Here is how to read any nutrition label properly in about ten seconds.
· 6 min read
How Much Protein Do You Need Per Day? A Simple Guide
Most people under-eat protein. A practical target is 1.6–2.2g per kg of body weight for active people. Learn how to calculate your number, spread it across the day, and hit it without supplements.
· 6 min read
Best Macro Tracker for Keto in 2026, Compared
The best macro tracker for keto keeps net carbs under 20–50g/day with minimum effort. AI photo scanning beats manual logging because keto portions and fat content vary so much.
· 6 min read
Macros Explained: Protein, Carbs & Fat — How Much Do You Really Need?
A clear, science-based guide to macronutrients. Find out what each macro does, how to calculate your personal targets, and why balance matters more than restriction.
· 6 min read