The full breakdown. What it is, why it matters, how to use it.
Macronutrients are the three categories of food that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). A physique-focused split is usually 0.7–1g of protein per pound of bodyweight, 0.3–0.4g of fat per pound, and the remaining calories from carbs to fuel training.
Real Questions
What's the difference between macros and calories?
Calories are total energy; macros are how that energy is divided between protein, carbs, and fat. Two diets at the same calories can produce very different body composition results based on macro split.
How do I calculate my macros?
Start with maintenance calories (about 14–16 cal/lb for active people), set protein at 0.8g/lb, fat at 0.35g/lb, and fill the rest with carbs.
Related Terms
- Nutrition
Caloric Deficit
Eating fewer calories than you burn, causing fat loss.
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Caloric Surplus
Eating more calories than you burn, supporting muscle growth.
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Protein Intake
How much protein you eat per day, the most important macro for muscle.
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TDEE (Total Daily Energy Expenditure)
The total calories you burn in a day, including training and daily activity.
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