🔍 Introduction
Once you’ve established your total calorie intake, the next step is deciding where those calories come from.
That’s where macronutrients — protein, carbohydrates, and fats — come into play.
The right balance between them determines how efficiently your body gains muscle, loses fat, and performs during training.
⚙️ 1. Protein – The foundation of recovery and growth
Protein provides the amino acids your body needs to repair and build muscle tissue.
It’s the most important macronutrient for both fat loss and muscle gain.
✅ Key roles:
Stimulates muscle protein synthesis (MPS).
Preserves lean mass during a calorie deficit.
Supports recovery after training.
📊 Recommended intake:
General range: 1.6–2.2 g of protein per kg of body weight per day.
Cutting phase: closer to 2.2–2.6 g/kg (to protect muscle).
Bulking phase: 1.6–2.0 g/kg is usually enough.
💡 Practical tips:
Prioritize complete protein sources (meat, fish, eggs, dairy, soy).
Spread protein evenly across 3–5 meals per day.
Each meal should ideally provide 0.4–0.6 g/kg of body weight in protein.
🍞 2. Carbohydrates – The body’s main energy source
Carbs are the primary fuel for resistance training and high-intensity exercise.
While you can survive without them, your performance and recovery will suffer.
✅ Key roles:
Refuels glycogen stores used during training.
Improves strength, volume tolerance, and endurance.
Helps regulate hormonal and nervous system function.
📊 Recommended intake:
Moderate training volume: 3–5 g/kg/day.
High training volume: 5–7 g/kg/day.
Very high training volume or endurance athletes: 7–10 g/kg/day.
💡 Practical tips:
Prioritize carbs around your workouts (before and after).
Use high-fiber options for most meals (rice, oats, fruit, potatoes).
Add faster-digesting carbs pre- and post-workout (rice cakes, cereal, honey).
🥑 3. Fats – Hormonal health and energy reserve
Dietary fats are crucial for hormone production, cell health, and nutrient absorption.
They’re calorie-dense, so small changes can significantly affect total intake.
✅ Key roles:
Supports testosterone and estrogen production.
Aids in vitamin absorption (A, D, E, K).
Helps maintain brain and heart health.
📊 Recommended intake:
Minimum: 0.6–0.8 g/kg/day for general health.
Typical range: 20–30% of total calories.
Avoid dropping below 15% of total calories for extended periods.
💡 Practical tips:
Include a mix of fat sources: olive oil, nuts, seeds, avocado, fish.
Limit excessive saturated fats (but don’t eliminate them entirely).
Don’t drastically lower fats in pursuit of more carbs — balance is key.
🧠 Finding the right balance for your goal
Once you know your calorie target:
Set your protein (first priority).
Allocate enough fat to support health.
Fill the rest with carbohydrates for performance.
Example for a 70 kg person at maintenance (~2,400 kcal):
Protein: 2 g/kg → 140 g → 560 kcal
Fat: 1 g/kg → 70 g → 630 kcal
Carbs: remaining 1,210 kcal → ~300 g
Total = 2,400 kcal
💬 Conclusion
Calories determine whether you gain or lose weight, but macronutrients determine what kind of weight you gain or lose.
Balancing protein, carbs, and fats allows your body to perform, recover, and change composition efficiently.
“The right macronutrient balance is not about restriction, it’s about giving your body what it needs to perform at its best.”