Nutrition Foundations
Protein, Carbs & Fat: Understanding Macros
How macronutrients fuel your metabolism, muscles, and hormonal health.
Not all calories function identically in the body.
How macronutrients fuel your metabolism, muscles, and hormonal health.
Not all calories function identically in the body.
Provides essential amino acids to build muscle, enzyme systems, and hormones.
Target: 0.8g per lb of body weight for active adults.
High protein preserves metabolic rate during a weight loss phase.
Stored as glycogen in the liver and muscles to power high-intensity exercise and brain cognition.
Focus on fiber-rich complex carbs like oats, quinoa, sweet potatoes, and berries.
Fiber supports a healthy gut microbiome and slows glucose absorption.
Essential for steroid hormone production (testosterone, estrogen), cellular membranes, and absorbing fat-soluble vitamins (A, D, E, K).
Aim for 20–35% of total daily calories from healthy fats (avocados, olive oil, nuts, salmon).
Never eliminate dietary fats completely.
Find your exact grams of protein, carbs, and fats based on cutting, bulking, or maintenance.
Educational tool only. Does not replace individualized clinical diagnosis.