Macros (Macronutrients)
Protein, carbohydrates, and fats — the nutrients that provide calories.
Why it matters
Macro balance affects body composition, performance, and satiety at the same calorie level.
How it works
Protein and carbs have ~4 kcal/g; fat has ~9 kcal/g. Allocate macros within your calorie target.
How to calculate / apply
A common start: 1.6–2.2 g/kg protein, 20–35% calories from fat, remainder from carbs.