Understanding Macronutrients
Macronutrients are the three main categories of nutrients that provide calories:
- Protein (4 kcal/g): Builds and repairs muscle, supports immune function, and increases satiety.
- Carbohydrates (4 kcal/g): Primary fuel for the brain and high-intensity exercise. Include fiber for gut health.
- Fat (9 kcal/g): Essential for hormone production, fat-soluble vitamin absorption (A, D, E, K), and long-duration energy.
Which Macro Ratio Is Right for You?
Balanced (30/40/30): Works for most people. Moderate protein supports muscle preservation during fat loss.
Low Carb (40/20/40): Reduces insulin spikes, may benefit people with insulin resistance or type 2 diabetes. Requires careful food choices to hit fat targets with healthy sources.
High Protein (40/30/30): Ideal for athletes, bodybuilders, or anyone prioritizing muscle gain or preservation. Higher protein also increases satiety.
Keto (25/5/70): Forces the body into ketosis where fat becomes the primary fuel. Requires strict carb limitation (<50g/day for most people). Best pursued with medical supervision.