Macronutrients (Macros)

Macronutrients - The 3 pillars of nutrition

Definition

Macronutrients (or "macros") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.

Macro	kcal/g	Role
Protein	4	Building & repair
Carbs	4	Immediate energy
Fats	9	Hormones & long-term energy

💡 Alcohol is not an essential macro but provides 7 kcal/g.

---

Why macros matter

Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:

• 2000 kcal with 200 g protein: favors muscle gain
• 2000 kcal with 50 g protein: favors muscle loss
• 2000 kcal mostly simple carbs: rapid hunger
• 2000 kcal balanced: stable satiety, optimal performance

---

How to split your macros

Step 1: Calculate your daily calories (TDEE)

Step 2: Set protein (priority)

• 1.6 - 2 g/kg in maintenance and bulking
• 2 - 2.5 g/kg in cutting

Step 3: Split the rest

• Fats: 0.8 - 1.2 g/kg × 9 = fat calories
• Carbs: remaining calories / 4 = carb grams

---

Full example

80 kg lifter, TDEE 2800 kcal, bulking:

Macro	Quantity	Calories	%
Protein	160 g	640 kcal	21%
Carbs	430 g	1720 kcal	56%
Fats	80 g	720 kcal	23%
Total	—	3080 kcal	100%

---

Splits by goal

Goal	Prot	Carbs	Fats
Moderate cut	30-40%	30-40%	20-30%
Balanced maintenance	25-30%	40-50%	25-30%
Bulking	20-25%	50-60%	20-25%
Endurance	15-20%	55-65%	20-25%
Ketogenic	20-25%	5-10%	65-75%

---

Tracking tools

• 📱 MyFitnessPal: market reference
• 📱 Yazio: modern interface, free
• 📱 Cronometer: very precise
• ⚖️ Kitchen scale: essential at first

---

Common mistakes

• ❌ Underestimating protein (staying below 1.6 g/kg)
• ❌ Cutting fats too drastically
• ❌ Believing "less carbs = better"
• ❌ Tracking only calories without macros
• ❌ Ignoring fiber (15-30 g/day)

---

Key takeaways

Mastering your macros means mastering your physical transformation. Three rules: protein priority (1.6-2 g/kg), minimum fats (0.8 g/kg), carbs based on goals.