When we talk about "macros," we're referring to macronutrients—the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in your health, energy levels and weight management goals.

The Three Macronutrients Explained

Protein

The body's building blocks, essential for muscle growth and repair.

  • 4 calories per gram
  • Builds and repairs muscle
  • Supports immune function
  • Creates enzymes and hormones

Carbohydrates

Your primary energy source for daily activities and exercise.

  • 4 calories per gram
  • Quick energy source
  • Fuels brain function
  • Supports digestive health

Fats

Essential for hormone production and nutrient absorption.

  • 9 calories per gram
  • Hormone production
  • Brain health
  • Long-lasting energy

Common Macro Ratios and Their Benefits

Balanced Approach

40% carbs, 30% protein, 30% fat

Best for general health and maintenance. Provides adequate amounts of all nutrients and suits most activity levels.

Higher Protein

30% carbs, 40% protein, 30% fat

Ideal for muscle building and preservation. Supports muscle recovery and helps preserve lean mass during weight loss.

Lower Carb

25% carbs, 35% protein, 40% fat

Suits those who respond well to lower carb approaches. May improve blood sugar management and fat utilization.

Higher Carb

50% carbs, 25% protein, 25% fat

Perfect for very active individuals and endurance athletes. Maximizes glycogen stores for intense activity.

Calculating Your Personal Macro Needs

Our calculator does the maths for you, but here's how it works:

Macro Calculation Example (2,000 calories, 40/30/30 split)

Carbs: 2,000 × 0.4 = 800 calories ÷ 4 = 200g

Protein: 2,000 × 0.3 = 600 calories ÷ 4 = 150g

Fat: 2,000 × 0.3 = 600 calories ÷ 9 = 67g

Beyond the Basic Macros: Quality Matters

Protein Quality

Include a mix of animal and plant sources when possible. Focus on complete proteins and space intake throughout the day for optimal muscle synthesis.

Carb Quality

Emphasize fiber-rich, complex carbohydrates. Include a variety of fruits and vegetables for micronutrients and better digestion.

Fat Quality

Prioritize omega-3 fatty acids from sources like oily fish. Include healthy fats from olive oil, avocados,