Macronutrients are the three energy-providing nutrients. Protein (4 kcal/g) builds and repairs muscle tissue. Carbohydrates (4 kcal/g) are the body’s preferred fuel for high-intensity exercise. Fat (9 kcal/g) supports hormones, vitamin absorption and sustained energy. The right split of macros depends on your goal — higher protein for muscle building or fat loss, higher carbohydrates for endurance performance, with fat filling the remaining calories.
Key points
- Protein 4 kcal/g: muscle building and repair
- Carbohydrates 4 kcal/g: primary fuel for exercise
- Fat 9 kcal/g: hormones and sustained energy
- Optimal split depends on goal