Many people are trying to lose weight or gain muscle. Getting the right amount of calories is key when you want to do either goal effectively, but most people don’t know what they need. Pros tell us that knowing your Calories and Macros (macronutrients) is more important than your daily calorie count. There’s no way around it: Consuming too many calories without enough exercise will cause you to get fatter, and eating too little can harm your fitness goals. If you’re looking for an advantage in the gym or to look good on the street, read this article for tips about how much food you should be consuming.

The first step in any diet plan is figuring out your daily caloric needs based on your age, sex, height, weight, activity level, and goals. You can find tools online to calculate your daily calorie needs or speak with a dietitian at the gym. If you want to gain muscle, you’ll need to eat more calories than you burn on most days of the week, so if your goal is fat loss, you’ll have to consume fewer calories than what it takes for your body to run efficiently.

Your day’s total caloric intake will be made up of carbohydrates (carbs), proteins, and fat. Carbs are typically half of your total caloric intake, while protein makes up 30% and fat 20%. Some experts say that eating fewer carbs when you’re trying to lose weight is better because carbohydrates spike insulin in our bodies, and that’s what sends the signal to store fat. In some cases, it might be true, but if you lift weights and eat a balanced diet, don’t skimp on carbs because they’re an important part of having more energy in the gym.

Carbs are broken down into three kinds: simple (sugars), complex (starches), and fiber. We only need fiber, so always opt for high-fiber options like whole grains and oatmeal versus refined grains like white bread and rice, which have none of it. Protein sources include seafood, meat, dairy products, and plant-based foods such as beans and nuts. Fats can come from plants such as seeds or oils or animals such as fish and lean meat.

The macros we need can be broken down into three percentages: carbs, protein, and fat. Carbohydrates should equal half the calories you’re consuming in a day. Protein should be 30% and fat 20%. To figure out your specific number of grams, use an online keto calculator or speak with a dietitian at the gym who can help determine how much food you need every day based on your weight loss goals and dietary restrictions. The pros say that your macro numbers are more important than your daily caloric intake when trying to shed pounds so take the time to calculate yours today, so you know what it takes to lose, gain or maintain your physique for good.