The three macros
PProtein · 4 kcal/gBuilds and repairs tissue, the most filling macro.
FFat · 9 kcal/gHormones and cell health. Keep at least about 20% of calories.
CCarbohydrate · 4 kcal/gThe main fuel for hard training. Fills the rest of your intake.
Build your split
Set protein first, keep fat in a healthy range, then let carbohydrate fill the rest. Endurance athletes usually want more carbs, people dieting often want more protein.
Don’t forget fibre and colour
Aim for plenty of vegetables, fruit and whole grains. Fibre keeps you full and supports gut health, and a varied plate covers vitamins and minerals without much thought.
Key takeaways
- Protein first, fat in range, carbs fill the rest
- More carbs if you train hard and long
- Fibre and variety matter as much as the numbers
General information, not medical advice. If you have a health condition, are pregnant, or take medication, check with a professional first. See the medical disclaimer.
Sources
- Dietary Guidelines for Americans, 2020–2025: acceptable macronutrient distribution ranges.
- Thomas DT et al. Nutrition and athletic performance: joint position statement (ACSM, AND, DC). Med Sci Sports Exerc, 2016.