What Are Macronutrients?
Macronutrients — protein, carbohydrates, and fat — are the three nutrients that provide all dietary calories. Each gram of protein provides 4 kcal, each gram of carbohydrate provides 4 kcal, and each gram of fat provides 9 kcal. Tracking macros ("If It Fits Your Macros" / IIFYM) is a flexible dieting approach used by athletes and fitness enthusiasts worldwide.
Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 35% | 25% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35% | 45% | 20% |
| Keto | 25% | 5% | 70% |
Best Food Sources by Macro
- Protein: Chicken, eggs, fish, Greek yogurt, lentils, cottage cheese, tofu
- Carbs: Brown rice, oats, sweet potato, fruits, legumes, whole wheat bread
- Healthy Fats: Avocado, olive oil, nuts, seeds, fatty fish (salmon, sardines)
Track consistently: Use a food diary app like MyFitnessPal to log meals. Even tracking 80% of the time produces significantly better results than not tracking at all.