Understanding Macronutrients
Macronutrients ("macros") are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each serves a specific purpose and provides a different amount of energy per gram.
Calorie Content per Gram
- Protein: 4 calories per gram — builds and repairs muscle, essential for enzymes and hormones
- Carbohydrates: 4 calories per gram — primary energy source, fuels brain and muscles
- Fat: 9 calories per gram — hormone production, vitamin absorption, cell structure
How Much Protein Do I Need?
- Sedentary: 0.8g per kg bodyweight (minimum)
- Active/Weight loss: 1.6-2.0g per kg bodyweight
- Muscle building: 1.8-2.2g per kg bodyweight
- Athletes: 2.0-2.5g per kg bodyweight
Popular Diet Splits
- Balanced: 30% protein, 35% carbs, 35% fat — good all-around split
- High Protein: 40% protein, 30% carbs, 30% fat — for muscle building and fat loss
- Low Carb: 35% protein, 20% carbs, 45% fat — for steady energy and fat loss
- Keto: 25% protein, 5% carbs, 70% fat — induces ketosis for fat burning
Frequently Asked Questions
Do I need to track macros exactly? Not necessarily. Being within ±5-10% of your targets is good enough for most people. Focus on hitting your protein target first, then fill in carbs and fat.
What is IIFYM? "If It Fits Your Macros" is a flexible dieting approach where you can eat any food as long as it fits your daily macro targets. It prioritizes overall intake over food quality.
When should I eat my macros? For most people, total daily intake matters more than timing. However, having protein every 3-4 hours can optimize muscle protein synthesis.