What Are Macros? Protein, Carbs and Fat Explained
6 min read
Macronutrients — protein, carbohydrates and fat — provide all of your calories. Balancing them helps you reach your goals while feeling good.
The three macronutrients
Protein (4 cal/g) builds and repairs tissue. Carbohydrates (4 cal/g) are your main energy source. Fat (9 cal/g) supports hormones and nutrient absorption.
There is no single best ratio; your needs depend on your activity, preferences and goals.
Setting your macros
Start with protein based on body weight, set fat at 20–35% of calories, and fill the rest with carbohydrates. Use the macro calculator to do this instantly.