What is a macronutrient?
Macronutrients (macros) are the three main energy sources: protein, fat and carbohydrates. Each gram provides 4, 9 and 4 kcal respectively. They shape your meals and affect satiety, performance and body composition.
Protein
Builds and repairs tissue (muscle, enzymes, hormones). For most active adults, 1.6–2.2 g/kg body weight is a solid baseline. During fat loss, adequate protein helps preserve lean mass.
- Sources: lean meats, fish, eggs, legumes, dairy, tofu.
- Spread intake across 3–4 meals to support protein synthesis.
Fat
Essential for hormones, fat-soluble vitamins (A, D, E, K) and cell health. 25–35% of total calories suits most profiles. Favor unsaturated fats (olive oil, avocado, fatty fish, nuts).
Carbohydrates
Primary fuel for the brain and intense exercise. Remaining calories after protein and fat usually come from carbs. Whole grains, vegetables and fruit add fiber and micronutrients.
Splits by goal
- Weight loss: moderate deficit, higher protein, moderate fat.
- Maintenance: flexible balance around TDEE.
- Muscle gain: slight surplus, protein ~2 g/kg, extra carbs around training.