Macronutrients are nutrients that provide calories or energy. The prefix “macro” means large, and macronutrients are needed in large amounts to provide energy and support bodily functions.

Protein

Protein is essential for building and repairing tissues, making enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood. Each gram provides 4 calories.

Carbohydrates

Carbohydrates are the body’s main source of energy. They fuel your brain, kidneys, heart muscles, and central nervous system. Each gram provides 4 calories.

Fats

Fats support cell growth, protect organs, help absorb nutrients, and produce important hormones. Each gram provides 9 calories.

Understanding Your Results

• Maintenance: Calories needed to maintain your current weight.
• Weight Loss: Calorie deficit (typically 10-20% below maintenance).
• Weight Gain: Calorie surplus (typically 10-20% above maintenance).
• Macro Ratios: Adjust based on your goals (lower carb for fat loss, higher carb for performance).