What are macronutrients?
Macronutrients (or “macros”) are the three major families of nutrients that provide energy to your body: proteins, carbohydrates and fats. Each plays a specific and essential role in how your body functions and in your sports performance.
Understanding macronutrients means understanding your body’s fuel. Just like a car needs the right type of fuel to run properly, your body needs the right macro distribution to perform in training, recover efficiently and reach your physical goals.
To get started, calculate your total caloric needs with our TDEE calculator, then distribute those calories among the three macronutrients.
Protein: the muscle builder
The role of protein
Protein is the building block of your body. It’s essential for:
- Muscle protein synthesis (building and repairing muscles)
- Enzyme and hormone production
- Immune system strengthening
- Satiety (protein keeps you fuller than carbs or fat)
How much protein per day?
| Goal | Recommended amount | Example (75 kg) |
|---|---|---|
| Sedentary | 0.8g / kg | 60g |
| Strength training (maintenance) | 1.6g / kg | 120g |
| Strength training (muscle gain) | 1.8-2.2g / kg | 135-165g |
| Strength training (weight loss) | 2.0-2.4g / kg | 150-180g |
During weight loss, protein intake should be higher to preserve muscle mass despite the caloric deficit.
Best protein sources
Animal sources (high bioavailability):
- Chicken, turkey (30g of protein per 100g)
- Lean beef (26g / 100g)
- Fish (salmon, tuna, cod) (20-25g / 100g)
- Eggs (13g / 100g, 6g per egg)
- 0% Greek yogurt (8g / 100g)
- Whey protein (25-30g per serving)
Plant sources:
- Lentils (25g / 100g dry)
- Chickpeas (19g / 100g dry)
- Tofu (15g / 100g)
- Tempeh (20g / 100g)
Carbohydrates: the training fuel
The role of carbohydrates
Carbohydrates are the main energy source for your body, particularly for:
- Energy during training (muscle glycogen)
- Post-training recovery (glycogen replenishment)
- Brain function
- Mood and motivation regulation
How many carbs per day?
| Goal | Recommended amount | Example (75 kg) |
|---|---|---|
| Weight loss | 2-3g / kg | 150-225g |
| Maintenance | 3-5g / kg | 225-375g |
| Muscle gain | 4-6g / kg | 300-450g |
Types of carbohydrates
Complex carbs (preferred):
- Rice (basmati, brown)
- Sweet potatoes
- Oats
- Whole wheat pasta
- Whole grain bread
- Quinoa
Simple carbs (around training):
- Fruits (banana, apple)
- Honey
- White rice (post-training)
Tip: consume your carbs mainly before and after training to maximize energy and recovery.
Fats: the hormonal regulators
The role of fats
Fats (lipids) are often demonized, but they’re essential for:
- Hormone production (testosterone, estrogens)
- Absorption of fat-soluble vitamins (A, D, E, K)
- Cell and brain health
- Satiety
How much fat per day?
| Goal | Recommended amount | Example (75 kg) |
|---|---|---|
| Health minimum | 0.7g / kg | 52g |
| Recommended | 0.8-1.2g / kg | 60-90g |
| Maximum | 1.5g / kg | 112g |
Never go below 0.7g/kg. Too low fat intake disrupts hormone production (decreased testosterone, fatigue, reduced libido).
Best fat sources
Unsaturated fats (preferred):
- Olive oil
- Avocados
- Walnuts and almonds
- Fatty fish (salmon, mackerel)
- Flax seeds and chia
Saturated fats (in moderation):
- Butter
- Cheese
- Red meat
- Coconut oil
How to distribute your macros: concrete examples
Example 1: Weight loss (75 kg, TDEE 2,500 kcal, goal 2,200 kcal)
| Macro | Amount | Calories | % |
|---|---|---|---|
| Protein | 150g (2g/kg) | 600 kcal | 27% |
| Fat | 65g (0.87g/kg) | 585 kcal | 27% |
| Carbs | 254g (3.4g/kg) | 1,015 kcal | 46% |
| Total | 2,200 kcal | 100% |
Example 2: Muscle gain (75 kg, TDEE 2,500 kcal, goal 2,800 kcal)
| Macro | Amount | Calories | % |
|---|---|---|---|
| Protein | 150g (2g/kg) | 600 kcal | 21% |
| Fat | 75g (1g/kg) | 675 kcal | 24% |
| Carbs | 381g (5.1g/kg) | 1,525 kcal | 55% |
| Total | 2,800 kcal | 100% |
To calculate your TDEE and determine your needs, use our TDEE calculator.
Common mistakes with macronutrients
1. Neglecting protein
This is mistake #1. Without sufficient protein, you can’t build muscle, and in a caloric deficit, you lose muscle on top of fat.
2. Being afraid of carbs
Carbohydrates do NOT make you fat. It’s the total caloric surplus that causes weight gain. Carbs are your training fuel → without them, your performance drops.
3. Eliminating fat
Reducing fat below 0.7g/kg disrupts your hormones and harms your health. Fats are essential.
4. Not adjusting macros for your goal
Macronutrient needs change depending on whether you’re in weight loss, maintenance, or muscle gain phases. Adjust your macros to your current goal.
Further reading
- TDEE Calculator → Calculate your total caloric needs
- Lucas Gouiffes’ calorie calculation method → Understanding BMR and TDEE in detail
- Weight loss workout program → Combining nutrition and strength training to lose fat
Frequently asked questions (FAQ)
What macronutrient split is best for strength training?
A classic split is: 30% protein, 40% carbs, 30% fat. In practice, aim for 1.6 to 2g of protein per kg, 0.8 to 1g of fat per kg, and the rest in carbohydrates.
How much protein per day to build muscle?
Studies recommend 1.6 to 2.2g of protein per kg of body weight. For a 75 kg person, that’s 120 to 165g per day.
Do carbs make you fat?
No. It’s the total caloric surplus that causes weight gain, regardless of the macronutrient. Carbs are essential for energy and recovery.
Do I need to count macros to progress in strength training?
Counting macros isn’t mandatory but very useful. The essential is adequate protein intake and being in the right caloric range. Our TDEE calculator can help.