Macronutrients (Macros)
The three nutrient categories that provide calories: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g).
Your macro split determines body composition — the ratio of muscle to fat at any given weight. For fat loss: higher protein (30-35%), moderate carbs (35-40%), lower fat (25-30%). For muscle gain: moderate protein (25-30%), higher carbs (40-50%), moderate fat (20-25%). Protein is the most important macro to track because it preserves muscle, increases satiety, and has the highest thermic effect.
Try it yourself:
Open Macronutrients (Macros) Calculator →