Macros, in plain English
Every calorie you eat comes from one of three macronutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). The total calorie number sets whether you gain or lose weight; the split between macros determines what kind of weight you gain or lose — muscle versus fat — and how you feel doing it.
Why protein first
Meta-analyses (Helms et al., Morton et al.) converge on 0.7 to 1.0 g of protein per pound of body weight for active adults in a calorie deficit, scaling to 1.2 g/lb for muscle growth. Higher protein preserves lean mass during fat loss, is the most satiating macro, and has the highest thermic effect — your body burns 20–30% of protein calories just digesting it.
Fats and carbs: tune to lifestyle
After protein is set, fats and carbs split the remaining calories. We default to 25% of calories from fat (30% on maintenance and lean gain to support hormones) and fill the rest with carbs. If you train hard, more carbs help performance; if you're sedentary or insulin-resistant, slide the dial toward fat. There is no one true ratio — only a ratio that fits your training, preferences, and adherence.
Three common macro mistakes
- Under-eating protein. 50–80 g per day is common and leaves muscle on the table during a cut.
- Demonizing one macro. Carbs aren't fattening; fat isn't fattening. Calorie excess is fattening.
- Daily perfection over weekly consistency. Land within ±10 g per macro per day, 5–6 days per week. That's enough.