Macronutrients Guide: Protein, Carbs & Fat Explained

What Are Macronutrients?

Macronutrients (macros) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each serves different functions and provides different amounts of energy per gram.

The Three Macros

Protein (4 calories per gram) builds and repairs muscle, supports immune function, and keeps you feeling full. Good sources include chicken, fish, eggs, beans, and Greek yoghurt.

Carbohydrates (4 calories per gram) are your body's preferred energy source, especially for high-intensity exercise. Choose whole grains, fruits, vegetables, and legumes over refined sugars.

Fat (9 calories per gram) supports hormone production, brain function, and vitamin absorption. Focus on unsaturated fats from olive oil, nuts, avocados, and oily fish.

Common Macro Splits

• General health: 30% protein, 40% carbs, 30% fat
• Weight loss: 35% protein, 35% carbs, 30% fat
• Muscle building: 30% protein, 45% carbs, 25% fat
• Keto/low-carb: 30% protein, 10% carbs, 60% fat

How to Track Macros

Start by calculating your daily calorie needs, then divide calories across macros based on your goals. Use a food tracking app to log meals. Focus on hitting your protein target first, as this is the macro most people under-eat. Allow flexibility of 5-10% on carbs and fat.