The Complete Guide to Macronutrients
Master protein, carbs, and fats to achieve your fitness goals
Protein
4 calories per gram
- Builds and repairs muscle
- Most satiating macronutrient
- Higher thermic effect (20-30%)
Carbohydrates
4 calories per gram
- Primary energy source
- Fuels high-intensity exercise
- Spares muscle protein
Fats
9 calories per gram
- Hormone production
- Vitamin absorption
- Cell membrane structure
Recommended Macro Ratios by Goal
Weight Loss / Cutting
40%
Protein
30%
Carbs
30%
Fats
High protein to preserve muscle mass while in calorie deficit
Maintenance
30%
Protein
40%
Carbs
30%
Fats
Balanced approach for maintaining current weight and health
Muscle Gain / Bulking
30%
Protein
45%
Carbs
25%
Fats
Higher carbs for energy and muscle recovery during surplus
Best Food Sources
Protein Sources
- Chicken breast 31g per 100g
- Lean beef 26g per 100g
- Salmon 25g per 100g
- Eggs 13g per 100g
- Greek yogurt 10g per 100g
- Tofu 8g per 100g
Carb Sources
- Rice (white) 28g per 100g
- Oats 66g per 100g
- Sweet potato 20g per 100g
- Quinoa 21g per 100g
- Banana 23g per 100g
- Whole wheat bread 41g per 100g
Fat Sources
- Olive oil 100g per 100g
- Almonds 50g per 100g
- Avocado 15g per 100g
- Peanut butter 50g per 100g
- Fatty fish 13g per 100g
- Dark chocolate 43g per 100g
Calculate Your Perfect Macro Split
Get personalized macronutrient recommendations based on your TDEE
Calculate Now