Macronutrients
Definition
The three primary nutrients providing energy: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g).
Why It Matters
While total calories determine weight change, macro distribution affects body composition, performance, satiety, and adherence. Protein is especially critical for muscle building and retention.
How to Apply
Protein: 0.7-1g per lb bodyweight. Fats: 0.3-0.5g per lb bodyweight (minimum 20-30% of calories). Carbs: fill remaining calories based on activity level. Adjust based on performance, satiety, and adherence.
Common Mistakes & Fixes
- ⚠Inadequate protein intake (limiting muscle growth and retention)
- ⚠Excessively low fat intake (hormonal disruption)
- ⚠Believing specific macro ratios are magic (energy balance matters most)
- ⚠Not adjusting macros based on training volume and goals
Related Terms
Educational Resource: This information is for educational purposes only and should not be considered medical or professional training advice. Always consult with qualified fitness professionals and healthcare providers before starting any new training program or making significant changes to your routine.
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