What Are Macros?
Macronutrients are the three main nutrient groups: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). They provide energy and play different roles in the body.
Protein
Essential for muscle repair and growth, satiety, and metabolism. Aim for 1.6–2.2 g/kg if building muscle or losing fat.
Carbohydrates
Primary fuel for exercise and daily activity. Higher carbs suit active individuals; lower carb approaches work for some.
Fat
Needed for hormones, absorption of fat-soluble vitamins, and energy. Don’t go too low — 0.5–1 g/kg minimum.
Setting Your Split
Use the macro calculator. Prioritize protein, set fat minimum, fill remaining calories with carbs (or adjust for keto/low-carb).