Macronutrients

Macronutrients, or macros, are the three essential nutrients that provide energy and support bodily functions: protein, fat, and carbohydrates. Every food we eat is made up of some combination of these macros, and all the Calories in our Calorie Budget come from them. Each macro plays a unique role in our health, metabolism, and performance, determining whether energy is used for building muscle, burning fat, or fueling daily activities.

Unlike micronutrients (vitamins and minerals), which we need in small amounts, macronutrients are required in large quantities - hence the name "macro." Since all Calories are divided among protein, fat, and carbohydrates, how we balance them directly impacts how our body functions and how efficiently we use energy throughout the day.

Protein

Protein is the foundation of muscle growth, repair, and overall body maintenance. It consists of amino acids, which are essential for rebuilding tissues, maintaining strength, and aiding recovery after physical activity. Out of the 20 amino acids, nine are classified as essential, meaning our bodies cannot produce them on their own and must obtain them from food.

Unlike past beliefs that all essential amino acids needed to be consumed in one meal to form a "complete protein," we now know that the body stores and combines amino acids as needed throughout the day. This means that as long as you eat a variety of protein sources over time, your body will have everything it requires to support muscle function, cellular repair, and overall health.

1 g protein = 4 Calories

Best Plant-Based Sources of protein: tofu, tempeh, soy milk, seitan, beans, lentils, quinoa, buckwheat, oats, hemp seeds, nutritional yeast, spirulina.

Daily Protein Targets:
Sedentary individuals: 1g per kg (0.5g per lb) of your body weight
Active individuals: 1.2-2.0g per kg (0.5-1g per lb) of your goal body weight
Strength athletes & bodybuilders: 1.6-2.2g per kg (1-2g per lb) of your goal body weight

 

Fat

Fat plays a vital role in the body, far beyond just being a source of energy. It is essential for hormone production, helping to regulate everything from metabolism to mood. Unlike carbohydrates, which provide quick bursts of energy, fat offers a slow, sustained release, keeping the body fueled for longer periods. It also plays a key role in brain function, supporting cognitive health and overall mental clarity. Additionally, fat is necessary for the absorption of fat-soluble vitamins A, D, E, and K, which are crucial for vision, immunity, bone health, and cellular function. Without enough dietary fat, the body struggles to process these vitamins efficiently, leading to potential deficiencies over time.

1 g fat = 9 Calories

Types of Fat:

✓ Unsaturated Fat ("Good Fat") → olive oil, avocados, nuts, seeds, flax, chia.
✓ Omega-3 (Heart Health) → chia, flax, hemp, walnuts, seaweed.
✓ Omega-6 (Skin & Metabolism) → peanuts, cashews, almonds, sunflower seeds, hemp.
✓ Saturated Fat (Limit Intake) → found in coconut-based foods, animal products.

Daily Fat Target: 20-25% of daily Calories

 

Carbohydrates

Carbohydrates, or carbs, are the body's primary and most efficient source of energy. They break down into glucose, which fuels everything from brain function to physical performance. Since the brain relies heavily on glucose to function properly, a steady intake of carbs helps with concentration, memory, and overall mental clarity. During exercise, carbs provide the quick and sustained energy needed for endurance, strength, and recovery. While the body can use fats and proteins for energy when necessary, carbohydrates remain the preferred and most readily available fuel, ensuring optimal performance and daily functionality.

1 g carbs = 4 Calories

Types of Carbohydrates:

✓ Simple Carbohydrates (Quick Energy) → fruit, syrups, honey, refined sugars.
✓ Starches (Slow Energy, Satiety) → rice, potatoes, legumes, whole grains.
✓ Fiber (Digestion & Gut Health) → vegetables, seeds, legumes.

Daily Carbohydrates Target: Remaining Calories after protein & fat

Macro Split for Fitness Goals

A well-balanced macro split provides the body with the right proportions of protein, fats, and carbohydrates to sustain energy levels, support muscle maintenance, and enhance overall performance. The right balance ensures that the body has enough protein for muscle repair, enough healthy fats for hormone regulation and nutrient absorption, and enough carbohydrates to fuel both physical activity and cognitive function. By adjusting macro ratios to fit specific goals, whether it’s building muscle, improving endurance, or maintaining weight, you can optimize how your body performs and recovers throughout the day.

Recommended Macro Ranges:
✓ Protein: 20-30% of daily Calories
✓ Fat: 20-25% of daily Calories
✓ Carbs: 40-55% of daily Calories

Example Macro Split for 2400 Calorie Budget:
25 % Protein: 150 g
25 % Fat: 67 g
50 % Carbohydrates: 300 g

You can adjust these based on your needs. Using a food tracking app like Cronometer can help, but tracking isn’t required—consistency matters more than perfection.