Macros (Macronutrients)

The three macronutrients are protein, carbohydrates, and fats. Each has its own energy content: protein contains 4 kcal per gram, carbohydrates also 4 kcal/g, and fats 9 kcal/g - more than double the other two. Alcohol is technically a fourth energy source (7 kcal/g), but it's not classified as a macronutrient because it's not essential for body function.

Protein builds and repairs tissues such as muscles, skin, and hair. Carbohydrates are the body's and especially the brain's preferred fuel. Fats support hormone production, the nervous system, and the absorption of fat-soluble vitamins (A, D, E, K). Each is needed, and none should be completely eliminated.

During weight loss, macro distribution affects what your body looks like after the calorie deficit. The general recommendation for someone losing weight is: protein at 1.6-2.2 g per kilogram of body weight per day, fat at least 0.8 g/kg, and the remaining energy from carbohydrates. For a 70 kg woman, this means approximately 112-154 g of protein, at least 56 g of fat, and about 150-200 g of carbohydrates per day.

Practical tip: don't stress about macro distribution down to the gram every day. Focus first on calorie intake and protein - those are the most important. The ratio of fat to carbohydrates can vary according to preference. Some people do better with higher fat, others with higher carbohydrate intake. Macros are directly related to the individual concepts of protein, carbohydrates, and fat.

Last updated: March 30, 2026