Macronutrients Explained: Protein, Fat, and Carbs

Protein provides 4 calories per gram and is essential for muscle repair, immune function, and enzyme production. Aim for 1.6 to 2.2 grams per kilogram of body weight if you exercise regularly. Fat provides 9 calories per gram and is crucial for hormone production, vitamin absorption, and brain function. Aim for 0.7 to 1.2 grams per kilogram, prioritizing unsaturated fats from olive oil, nuts, and fish over saturated fats. Carbohydrates provide 4 calories per gram and are your body is preferred energy source, especially for high-intensity exercise. Aim for 3 to 6 grams per kilogram depending on activity level. Fiber, a type of carbohydrate, is critical for gut health and satiety, with a recommended intake of 25 to 35 grams daily. The ideal macro split depends on your goals: higher protein and fat for cutting, higher carbs for performance, balanced for maintenance.