Macronutrients Explained: Protein, Carbs and Fat
What each macro does and how to set a split that suits you.
Roles of each macro
Protein builds and repairs tissue, carbohydrates fuel brain and muscles, and fat supports hormones and absorbs vitamins A, D, E and K. Each is needed in some amount.
Typical ranges
Dietary guidelines suggest 45 to 65 percent of calories from carbohydrate, 10 to 35 percent from protein and 20 to 35 percent from fat. Many sporty or weight-loss plans raise protein toward 30 percent.
Quality matters
Whole grains, legumes, fish, nuts, olive oil and vegetables beat refined starches and processed meats at any ratio. Pick a split you can sustain.
Try it: Macro Calculator
Example with sample values. Open the full calculator →
Split is by share of calories: protein and carbs supply 4 kcal per gram, fat 9 kcal per gram.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.