๐ฅฉ Protein: The Building Blocks
Protein is essential for repairing tissue and building muscle. It also has the highest Thermic Effect of Food (TEF), meaning your body burns more calories just digesting it compared to carbs or fats.
- Calorie Count: 4 calories per gram.
- Goal: Typically 0.8g to 1g per pound of bodyweight for active individuals.
๐ Carbohydrates: Your Body's Fuel
Carbs are your primary energy source, especially for brain function and high-intensity exercise. Don't fear themโjust choose complex carbs (oats, brown rice, veggies) over simple sugars.
- Calorie Count: 4 calories per gram.
- Goal: Often make up 40%โ50% of your daily intake.
๐ฅ Fats: The Hormonal Support
Fats are vital for hormone production and nutrient absorption (Vitamins A, D, E, and K). They are energy-dense, so keep an eye on portion sizes!
- Calorie Count: 9 calories per gram.
- Goal: Usually 20%โ30% of total calories.
๐ก Find Your Perfect Split: Everyone is different. Use our Macros Calculator to get a custom ratio based on your specific body type and fitness goals (Keto, Bodybuilding, or Maintenance).
Calculate Your Macros Split โ