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Understanding Macros

If you are new to nutrition tracking, the term “macros” might sound technical. It is actually pretty simple. Macros (short for macronutrients) are the three main types of nutrients your body uses for energy: protein, carbohydrates, and fat. Level also tracks fiber, which plays an important role in digestion and overall health.

The four macros Level tracks

Protein

Protein builds and repairs muscle tissue. It is especially important if you are training regularly because your muscles need protein to recover and grow stronger after workouts.

Good sources: Chicken, fish, eggs, Greek yogurt, tofu, beans, protein powder.

Why it matters for your goals: Whether you are trying to build muscle or lose fat, getting enough protein helps you maintain muscle mass and feel full longer. Your coach typically sets your protein target based on your body weight — roughly 0.8 to 1 gram per pound of body weight.

Carbohydrates

Carbs are your body’s preferred fuel source, especially during intense exercise. They give you energy for your workouts and help you recover afterward.

Good sources: Rice, oats, potatoes, bread, pasta, fruit, vegetables.

Why it matters for your goals: Carbs fuel your training sessions. If you are doing hard workouts, you need enough carbs to perform well. Your coach adjusts your carb targets based on your activity level — you may notice higher carb targets on training days if your coach uses carb cycling (see Carb Cycling).

Fat

Dietary fat is essential for hormone production, vitamin absorption, and overall health. It is calorie-dense (9 calories per gram vs 4 for protein and carbs), so your coach sets a moderate target.

Good sources: Avocado, nuts, olive oil, cheese, salmon, eggs.

Why it matters for your goals: Getting enough fat keeps your hormones in balance, which affects everything from energy levels to recovery. Too little fat can leave you feeling drained; too much can push your calories higher than intended.

Fiber

Fiber is a type of carbohydrate that your body does not fully digest. It supports healthy digestion, helps you feel full, and has been linked to better heart health and blood sugar control.

Good sources: Vegetables, fruits, whole grains, beans, lentils, nuts, seeds.

Why it matters for your goals: Most people do not get enough fiber. Level tracks it separately so you can make sure you are hitting a healthy amount — typically around 25 to 35 grams per day. Your coach may set a specific fiber target as part of your nutrition plan.

How calories relate to macros

Calories are not a separate macro — they are calculated from your macros:

  • 1 gram of protein = 4 calories
  • 1 gram of carbs = 4 calories
  • 1 gram of fat = 9 calories

When your coach sets your macro targets, the calorie target follows automatically. For example, if your targets are 180g protein, 250g carbs, and 70g fat, that adds up to about 2,350 calories (720 + 1,000 + 630).

You do not need to do this math yourself. Level calculates and displays everything for you.

Reading your macro progress

On the Nutrition page, your macro progress is displayed in two ways:

The calorie ring

The large circular ring in the center shows your total calories for the day. The number inside is how many calories you have eaten. The ring fills up as you approach your target. When the ring is full, you have reached your calorie goal for the day.

The macro bars

Below the calorie ring, four progress bars show your intake for each macro:

  • Protein (cyan bar) — shows grams eaten vs target
  • Carbs (amber bar) — shows grams eaten vs target
  • Fat (purple bar) — shows grams eaten vs target
  • Fiber (red bar) — shows grams eaten vs target

Each bar shows two numbers: your current intake and your daily target. Below each bar, you can see how many grams you have remaining.

Dashboard view

Your main dashboard also shows a compact version of your nutrition progress for the day. It includes the calorie ring and macro bars so you can check in without leaving the home screen. Tap “Log food” to jump straight to the Nutrition page.

How your coach sets your targets

Your coach calculates your macro targets when it creates your training phase. The calculation is based on:

  • Your body weight — Heavier people generally need more calories and protein
  • Your goal — Fat loss uses lower calories (roughly 10-12 calories per pound of body weight), maintenance uses moderate calories (14-16 cal/lb), and muscle gain uses higher calories (16-18 cal/lb)
  • Your activity level — More active days may get more carbs
  • Your training schedule — Your coach may use carb cycling to give you more carbs on workout days

You never need to calculate these numbers yourself. If you feel like your targets are too high or too low, just tell your coach and it will adjust them.

Tips

  • Hit your protein target first. Protein is the hardest macro to overeat and the most important for body composition. Focus on getting enough protein and let the other macros fall into place.
  • Do not obsess over exact numbers. Being within 10-15% of your targets is perfectly fine. Trends matter more than any single day.
  • Pay attention to how you feel. If you are consistently low on energy, you might need more carbs. If you are always hungry, you might need more protein or fiber. Your coach can help you figure it out.