Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). The ratio of these macros affects body composition, energy levels, and health.
Macro Targets by Goal
Fat Loss: High protein (2-2.4g/kg) preserves muscle, moderate fat (0.8-1g/kg), remaining calories from carbs.
Maintenance: Protein 1.6-2g/kg, fat 0.8-1.2g/kg, carbs fill remaining.
Muscle Gain: Protein 1.8-2.2g/kg, fat 0.8-1.2g/kg, higher carbs for training fuel.
Why Macros Matter
Protein builds and repairs tissue, regulates hormones. Carbs fuel high-intensity exercise and brain function. Fats support hormone production, vitamin absorption, and cell function. Balance all three for optimal results.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Aim for ±5g on protein and fat. Carbs can vary more day-to-day.
Minimum 1.6g/kg for muscle maintenance. Use protein powder if needed.
Yes, as long as calories and protein are adequate. Adjust based on preference and performance.
Some people reduce carbs on rest days, but it's optional. Weekly totals matter most.
Less important than total daily intake. Protein spread throughout day is beneficial.