Macronutrients Explained: Protein, Carbs, Fats
Macros are the building blocks of your diet. Understanding protein, carbohydrates, and fats — what they do, how much you need, and where to get them — is fundamental to any nutrition plan.
What Are Macronutrients?
Macronutrients ("macros") are nutrients your body needs in large amounts. They provide calories and serve essential functions:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
- (Alcohol: 7 calories per gram — not essential, but provides calories)
While calories determine weight change, macro balance affects body composition, energy, hunger, and health.
Protein: The Builder 🥩
Protein is made of amino acids — the building blocks of muscle, organs, hormones, and enzymes. Your body can make some amino acids but needs 9 "essential" ones from food.
What Protein Does:
- • Builds and repairs muscle tissue
- • Supports immune function
- • Makes hormones and enzymes
- • Keeps you feeling full (highest satiety)
- • Has highest thermic effect (burns calories during digestion)
How Much You Need:
- Minimum: 0.36g per lb body weight (0.8g/kg)
- Active individuals: 0.7-1g per lb (1.6-2.2g/kg)
- Weight loss: Higher protein helps preserve muscle
Best Sources:
Carbohydrates: The Fuel 🍚
Carbs are your body's preferred energy source, especially for high-intensity activity and brain function. They break down into glucose (blood sugar).
Types of Carbs:
Complex Carbs (Preferred)
- • Whole grains (oats, rice, quinoa)
- • Vegetables
- • Legumes
- • Fruits
- → Slow digestion, steady energy
Simple Carbs (Limit)
- • Sugar, candy, soda
- • White bread, pastries
- • Fruit juice
- • Processed foods
- → Fast digestion, blood sugar spikes
How Much You Need:
- Typical range: 45-65% of calories (varies by activity)
- Active/athletes: More carbs for performance
- Low-carb diets: 20-100g (requires adaptation)
- Fiber goal: 25-30g daily for gut health
Fats: The Essential 🥑
Fats are essential — your body cannot function without them. They're calorie-dense (9 cal/g) but crucial for hormones, brain health, and nutrient absorption.
Types of Fats:
Unsaturated (Healthy)
Olive oil, avocados, nuts, fatty fish → Heart healthy, reduce inflammation
Saturated (Moderate)
Butter, cheese, red meat, coconut oil → Limit to <10% of calories
Trans Fats (Avoid)
Partially hydrogenated oils, some fried foods → Harmful to health
How Much You Need:
- Minimum: 20-25% of calories (for hormones)
- Typical range: 25-35% of calories
- Don't go too low: Low fat can affect hormones, especially in women
Balancing Your Macros
There's no one "perfect" macro split. It depends on your goals, preferences, and activity level:
General Health / Maintenance
Protein: 25-30% | Carbs: 40-50% | Fats: 25-30%
Weight Loss (Preserve Muscle)
Protein: 30-35% | Carbs: 35-40% | Fats: 25-30%
Muscle Building
Protein: 25-30% | Carbs: 45-55% | Fats: 20-25%
Low-Carb / Keto
Protein: 25-30% | Carbs: 5-10% | Fats: 60-70%
Calculate Your Macros
Use our free macro calculator or let Pandish track your macros automatically.