What are Macronutrients?
Macronutrients are proteins, fats (lipids), and carbohydrates. Your body needs them in large quantities to function, perform, and maintain its composition.
Calculating your macros means concretely adapting your diet to your goal: losing fat, building muscle, or maintaining your weight.
The Role of Protein
Proteins build and repair muscle. They also keep you full, which helps a lot during a cut. They provide 4 kcal per gram.
Recommendations in g/kg of body weight
- Fat loss: 1.8 to 2.2 g/kg to preserve muscle mass
- Maintenance: 1.6 to 2.0 g/kg for optimal balance
- Muscle gain: 1.6 to 2.2 g/kg for protein synthesis
The Role of Fats
Fats keep your hormones running, help absorb vitamins A, D, E and K, and serve as energy reserves. At 9 kcal per gram, they're the most calorie-dense macro.
Recommendations in g/kg of body weight
- Optimal intake: 0.8 to 1.2 g/kg depending on preferences
- Minimum: 0.6 g/kg for hormonal health
The Role of Carbohydrates
Carbs are your main fuel source, especially for intense efforts and recovery. They provide 4 kcal per gram. The amount is calculated from the calories left after protein and fat.
Common Mistakes to Avoid
- Underestimating protein: Many people don't consume enough protein, especially during caloric restriction, leading to muscle mass loss.
- Completely eliminating fats: Fats are essential for health. Eliminating them can disrupt hormones and reduce vitamin absorption.
- Ignoring carbs around training: Carbs before and after exercise optimize performance and muscle recovery.
- Not adjusting for activity: Your needs vary based on activity level. A rest day requires fewer calories than an intense training day.
Adjustments Based on Training
Your macro needs may vary depending on the type and intensity of your training:
Sample Day Examples
Here are concrete examples of macro distribution for different goals:
Fat Loss Example (80kg male)
With a 20% deficit: ~2000 kcal, 160g protein (2g/kg), 80g fat (1g/kg), 150g carbs. Prioritize protein at each meal, vegetables for volume, and carbs around training.
Muscle Gain Example (75kg male)
With a 10% surplus: ~2800 kcal, 150g protein (2g/kg), 75g fat (1g/kg), 380g carbs. Distribute carbs throughout the day with concentration around training.