Macronutrients

What are macronutrients?

Macronutrients are protein, carbohydrates, and fats—the calorie-providing nutrients that fuel performance and recovery. Balancing macros lets you hit total Calories while supporting muscle gain, training quality, and adherence.

How does it work?

Protein supplies amino acids for repair and Hypertrophy. Carbs replenish glycogen to power Volume and Intensity. Fats support hormones and absorb fat-soluble vitamins. Total calories drive weight change; macros tune the quality of that change (muscle retention/gain vs. fat gain/loss). Consistent macro targets also stabilize energy and mood, reinforcing Consistency.

Practical application

Set calories to match your goal (surplus, maintenance, or deficit). Set protein first (1.6-2.2 g/kg). Choose fats next (0.6-1.0 g/kg) based on satiety and carb preference. Fill the remainder with carbs to fuel training. Distribute protein across 3-5 meals with ~20-40 g each. Bias carbs around training (20-60 g pre/post), and keep some fats away from pre-lift meals to aid digestion. Adjust macros using weekly weight trends and gym performance. Watch fiber (10-15 g per 1,000 kcal) to keep digestion steady without bloating training meals. Align macro timing with life: higher-carb on long or hard days, slightly lower on rest days while keeping protein stable.

• Protein floorHit 1.6-2.2 g/kg daily, split over 3-5 meals.
• Fat rangeKeep fats around 0.6-1.0 g/kg for hormones and satiety.
• Carb fuelUse remaining calories for carbs; place 20-60 g pre/post to support training.

Common mistakes

• Setting protein too low, losing muscle in a deficit.
• Running very low carbs while demanding high training outputs.
• Ignoring weekly data; not adjusting macros when weight and performance trend the wrong way.