Macronutrients (Protein, Carbs, Fat) Explained
Three macros: protein (4 kcal/g), carbs (4 kcal/g), fat (9 kcal/g). Each has unique role. General balanced diet: 25-35% fat, 40-50% carbs, 15-25% protein. Athletes and weight loss often increase protein.
Protein
Builds and repairs tissue. Highest thermic effect (25-30%). Most satiating. Sources: meat, fish, eggs, dairy, legumes.
Carbohydrates
Primary energy source. Complex carbs (whole grains, legumes, vegetables) > simple carbs (sugar). Fiber subset = critical.
Fats
Hormone production, vitamin absorption, brain function. Healthy fats: olive oil, avocado, nuts, fatty fish. Limit: trans fat, excess saturated fat.
Frequently Asked Questions
Keto ratios?▼
Very low carb (5-10%), high fat (70-80%), moderate protein. Effective for some but restrictive long-term.
Scientific References
- IOM (2005) Dietary Reference Intakes for Macronutrients.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.