Macros Explained: Protein, Carbs and Fat

The three macronutrients

Protein builds and repairs tissue and is the most filling macronutrient. Carbohydrates are the main fuel for high-intensity exercise. Fat supports hormones and helps absorb vitamins A, D, E and K.

• Protein: 4 kcal per gram
• Carbohydrates: 4 kcal per gram
• Fat: 9 kcal per gram
• Fibre is a carbohydrate that provides ~2 kcal/g; aim for ~14 g per 1,000 kcal

A simple method to set your macros

1) Choose your calories. 2) Set protein by body weight (typically 1.6–2.2 g/kg). 3) Set fat at 25–30% of calories, and at least ~0.6 g/kg. 4) Give the remaining calories to carbohydrates.

Example: 2,200 kcal and 80 kg → protein 160 g (640 kcal), fat 66 g (≈600 kcal), carbohydrates ≈240 g (960 kcal).

Does the split matter?

For body weight, total calories matter most. For body composition and performance, adequate protein is the key factor. Beyond that, choose the carb/fat balance that you enjoy and can sustain — low-carb and higher-carb diets produce similar fat loss when protein and calories are equal.

Turn macros into meals

Macros are easier to hit when each meal contains a protein source, a carbohydrate source, vegetables and some fat. Our meal plan generator does this automatically and lets you swap foods while keeping the macros.