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Macronutrients

The foundation of nutrition — understanding how protein, carbs, and fats work together.

📖 The Story: Why the Combination Matters

Meet Alex and Jordan. Both eat 2,000 calories a day. Both are trying to lose fat and build muscle. Six months later, Alex has transformed — leaner, stronger, more energy. Jordan looks almost the same, frustrated despite "eating healthy."

The difference wasn't calories. It was macros.

Alex ate 150g protein, 200g carbs, 65g fat — strategically distributed throughout the day. Jordan ate whatever felt healthy: lots of salads, fruit smoothies, granola. Both "ate well," but Jordan averaged 60g protein, 280g carbs, and 70g fat.

Same calories. Completely different results.

Here's what Alex understood that Jordan didn't:

  1. Protein is the priority — Without adequate protein, you lose muscle during fat loss, feel hungry constantly, and burn fewer calories digesting food.

  2. Carbs and fats are flexible — Once protein is set, you can adjust carbs and fats based on preference, activity, and goals. Neither is "bad."

  3. The combination creates synergy — Protein + fiber-rich carbs = sustained satiety. Fat + vegetables = better vitamin absorption. Carbs around workouts = better performance. Each macro enhances the others.

  4. Context changes everything — A sweet potato after a workout refills glycogen. The same sweet potato before bed might disrupt sleep. The macro isn't good or bad — the context determines the effect.

You've probably heard "calories in, calories out" — and it's true for weight. But for body composition (how much of your weight is muscle vs. fat), energy levels, hunger, and long-term health, the macro breakdown matters enormously.

Understanding macros transforms how you think about food. Instead of just counting calories, you start asking: What is this meal doing to my body? Am I getting enough protein? How will these carbs affect my energy? Is there fat to help absorption?

🚶 The Journey: Learning to Balance Your Macros

Step-by-Step Process​

Month 1: The Protein Awakening

You download a tracking app just to see what you're actually eating. Day 1 is eye-opening:

  • Calories: 1,950 (close to your target)
  • Protein: 62g (you weigh 70kg, so this is only 0.9 g/kg—way too low)
  • Carbs: 265g (mostly from bread, pasta, and snacks)
  • Fat: 72g (from cooking oils, cheese, and random snacking)

No wonder you're always hungry. No wonder you're not seeing muscle definition despite working out. You're under-eating the one macro that matters most.

Week 1-2: The Protein Fix You focus only on protein. Every meal needs a palm-sized portion:

  • Breakfast: Add 3 eggs to your toast (18g protein)
  • Lunch: Actually measure the chicken on your salad—150g, not the sad 75g you were eyeballing (35g protein)
  • Snack: Greek yogurt instead of crackers (15g protein)
  • Dinner: Normal portion of salmon or beef

New daily average: 135g protein. You hit 1.9 g/kg bodyweight. Within a week, you notice: less hungry between meals, better energy, workouts feel stronger.

Month 2: The Carb Realization

You're eating plenty of protein now, but your energy crashes mid-afternoon. You check your carb timing:

  • Breakfast: Huge bowl of oatmeal (50g carbs)
  • Lunch: Salad with minimal carbs (15g)
  • Snack: Almonds (6g carbs)
  • Workout at 5 PM: Running on fumes
  • Dinner: Big portion of rice and sweet potato (80g carbs)

You're backloading carbs at night when you don't need them, and under-fueling before workouts.

The Shift:

  • Move some carbs to pre-workout (banana, granola bar)
  • Moderate carbs at lunch (add quinoa to that salad)
  • Reduce carbs slightly at dinner
  • Same total carbs, better timing, dramatically better energy

Month 3: The Fat Balance

You realize your fat intake is all over the place:

  • Some days: 50g (feeling great)
  • Other days: 95g (not tracking cooking oil, nut butter, cheese)

High-fat days aren't bad, but they're crowding out carbs and leaving you sluggish for workouts.

The Fix:

  • Measure oils and nut butter (easy to overdo)
  • Keep fat around 60-70g most days
  • Use saved calories for more carbs around training

Month 4: The System

You stop tracking every day. You've learned what works:

  • Protein first: Every meal has a palm-sized portion (chicken, fish, eggs, Greek yogurt, tofu)
  • Carbs around activity: More on workout days, moderate on rest days, concentrated pre/post-training
  • Fat for satiety and absorption: Olive oil on vegetables, avocado on salad, nuts as snacks
  • Flexibility built in: 80% of meals follow the template, 20% are social/spontaneous

You've built intuition. You can look at a meal and know roughly what it contains. You make adjustments based on how you feel, not just what an app says.

The Result:

  • Down 8 kg of fat over 4 months
  • Noticeably more muscle definition
  • Energy stable all day
  • Not constantly thinking about food
  • No longer tracking daily—just spot-checking every few weeks

The difference wasn't calories. It was the balance.

👀 Signs & Signals (click to expand)

Signs You're Doing It Right​

Good SignWhat It Means
Stable energy throughout the dayYour blood sugar is balanced, carbs and protein are working together
Not constantly hungry between mealsProtein and fat are providing satiety
Workouts feel strong and you recover wellAdequate protein for repair, adequate carbs for fuel
You can go 4-5 hours between meals comfortablyMacros are balanced—not just relying on quick-burning carbs
Muscle definition improving (if training)Adequate protein preserving/building muscle during fat loss
No energy crashes after mealsNot spiking blood sugar with excessive carbs and minimal protein/fat

Warning Signs​

Red FlagWhat To Do
Constantly ravenous, never satisfiedIncrease protein first, then check fiber and fat intake
Energy crashes mid-afternoonExamine carb timing—likely front-loading carbs at breakfast, under-fueling at lunch
Losing weight but looking "soft," not leanProtein too low. You're losing muscle, not just fat. Increase to 1.6-2.0 g/kg.
Can't make it through workoutsCarbs likely too low for your activity level. Add carbs around training.
Always thinking about food, obsessing over numbersTracking has become unhealthy. Switch to intuitive eating with protein-priority approach.
Digestive issues (constipation, bloating)Check fiber (should be 25-35g/day) and water intake. Possibly too much fat or not enough vegetables.
🧠 The Science: How Macros Work Together

The Three Macronutrients​

MacroCalories/gPrimary RoleEssential?
Protein4Building, repair, enzymes, satietyYes (9 amino acids)
Carbohydrates4Energy, brain fuel, glycogenNo (body can make glucose)
Fats9Hormones, cells, vitamin absorptionYes (2 fatty acids)
Alcohol7None (treated as toxin)No

Thermic Effect of Food (TEF)​

Your body burns calories just digesting food. This varies dramatically by macronutrient — and it's one of protein's hidden advantages.

What this means in practice:

100 Calories of...TEF BurnedNet Calories
Chicken breast (protein)20-30 cal70-80 cal
Rice (carbs)5-10 cal90-95 cal
Olive oil (fat)0-3 cal97-100 cal

Over a day, a high-protein diet burns 50-100 extra calories through TEF alone. Not huge, but meaningful over months.

Hormonal Responses: The Real Magic​

Each macro triggers different hormonal cascades. Understanding these explains why different meals make you feel different ways.

Why Protein Keeps You Full​

Research finding: Protein suppresses ghrelin (hunger) and increases PYY and GLP-1 (fullness) more than any other macro. This is why high-protein meals keep you satisfied for hours.

The GLP-1 connection: You've heard of Ozempic — it's a synthetic version of GLP-1, which your body makes naturally in response to protein, fat, and fiber. High-protein, high-fiber meals give you a natural (smaller) version of this effect.

Metabolic Flexibility: The Goal​

Metabolic flexibility is your body's ability to switch between fuel sources based on what's available.

Signs of poor metabolic flexibility:

  • Energy crashes if you skip a meal
  • Constant carb cravings
  • Difficulty losing fat despite calorie restriction
  • Fatigue during fasted exercise

How to improve it:

  1. Exercise (depletes glycogen, forces fat adaptation)
  2. Time-restricted eating (regular fasting windows)
  3. Reduce refined carbs (lower baseline insulin)
  4. Include healthy fats (maintain fat oxidation pathways)
  5. Adequate protein (preserves muscle, which drives metabolism)

The Alcohol Exception​

Alcohol provides 7 calories per gram but isn't a true macronutrient — your body can't store it and treats it as a toxin to be eliminated first.

Why alcohol disrupts everything:

  • Body stops burning carbs and fat to process alcohol
  • Fat oxidation halted for 12+ hours after heavy drinking
  • Muscle protein synthesis reduced 20-37%
  • Sleep quality disrupted (even if you fall asleep faster)
  • Appetite increased, inhibition decreased

The 150 calories in a drink aren't the problem — it's the metabolic disruption that follows.

🎯 Making It Work: Balancing Your Macros

The Nutrition Hierarchy​

What matters most (in order of importance):

What this means practically:

  1. Get calories roughly right — You don't need to count precisely, but be in the right ballpark for your goal
  2. Prioritize protein — This is the one macro worth tracking
  3. Eat mostly whole foods — If most of your food doesn't come in packages, you're doing well
  4. Adjust carbs/fats to preference — Neither is "bad"; find what you can sustain
  5. Don't obsess over timing — It matters far less than the above
  6. Supplements are optional — They fill gaps, not create foundations

Macro Ratios by Goal​

Balanced Approach​

MacroRangeExample (2000 cal)
Protein20-30%100-150g
Carbs40-50%200-250g
Fat25-35%55-78g

Focus on:

  • Protein at every meal
  • Mostly whole food carbs
  • Healthy fats (olive oil, nuts, fish)
  • 25-35g fiber daily

Don't worry about:

  • Perfect ratios
  • Meal timing
  • "Good" vs "bad" carbs (within reason)

The Protein Priority Method​

If tracking everything feels overwhelming, just track protein and let the rest fall into place:

Step 1: Set your protein target

  • General health: 1.2-1.6 g/kg bodyweight
  • Fat loss: 1.6-2.0 g/kg
  • Muscle building: 1.6-2.2 g/kg
  • Example: 70kg person doing fat loss → 112-140g protein

Step 2: Hit that target with quality sources

  • Palm-sized portion of protein at each meal ≈ 25-35g
  • 4 meals with protein ≈ 100-140g

Step 3: Fill remaining calories with whole foods

  • If you hit protein and eat mostly whole foods, carbs and fats usually balance naturally

Step 4: Adjust based on results

  • Feeling low energy? Might need more carbs
  • Still hungry? Might need more fat or fiber
  • Not recovering from workouts? Check carb timing

Combining Macros for Best Results​

Every meal should ideally have:

  1. A protein source — Meat, fish, eggs, dairy, legumes, tofu
  2. Vegetables/fiber — The more colorful, the better
  3. Some fat — For vitamin absorption and satiety

Optional depending on meal/goals: 4. A starch/grain — Based on activity and preference

Example template:

ComponentExamplesPurpose
Protein (palm-size)Chicken, fish, eggs, tofuMuscle, satiety
Vegetables (2 fists)Any non-starchy vegetablesFiber, nutrients, volume
Fat (thumb-size)Olive oil, avocado, nutsAbsorption, satiety
Starch (optional, cupped hand)Rice, potato, breadEnergy, especially if active
📸 What It Looks Like: Example Days

Balanced Day (~2000 cal, 150P/200C/65F)​

Breakfast — 40P/45C/15F:

  • 3 eggs scrambled (21g P, 1g C, 15g F)
  • 2 slices whole grain toast (8g P, 30g C, 2g F)
  • 1/2 avocado (1g P, 6g C, 11g F)
  • Berries (1g P, 15g C, 0g F)

Lunch — 40P/50C/20F:

  • Grilled chicken breast, 150g (46g P, 0g C, 5g F)
  • Large salad with olive oil dressing (3g P, 10g C, 15g F)
  • Quinoa, 1/2 cup cooked (4g P, 20g C, 2g F)
  • Apple (0g P, 25g C, 0g F)

Snack — 20P/25C/10F:

  • Greek yogurt (15g P, 8g C, 0g F)
  • Handful of almonds (6g P, 6g C, 14g F)
  • Banana (1g P, 27g C, 0g F)

Dinner — 50P/80C/20F:

  • Salmon fillet, 170g (40g P, 0g C, 12g F)
  • Sweet potato, medium (4g P, 26g C, 0g F)
  • Roasted broccoli with olive oil (4g P, 10g C, 7g F)
  • Brown rice, 1/2 cup (3g P, 23g C, 1g F)

Fat Loss Day (~1600 cal, 140P/120C/55F)​

Breakfast — 40P/25C/15F:

  • Protein smoothie: whey protein, berries, spinach, almond butter
  • Or: 4 egg whites + 2 whole eggs, vegetables, 1 toast

Lunch — 45P/35C/15F:

  • Large salad with grilled chicken (40g P)
  • Lots of vegetables (volume without calories)
  • Olive oil dressing (measured — 1 tbsp)
  • Small portion of chickpeas or quinoa

Snack — 25P/10C/10F:

  • Cottage cheese with a few berries
  • Or: Protein shake with small handful of nuts

Dinner — 35P/50C/15F:

  • Lean protein (fish, chicken breast, lean beef)
  • Large portion of vegetables
  • Moderate portion of starch (earned through activity)

Key principles:

  • Protein at every meal (non-negotiable)
  • Large vegetable portions (volume, fiber, satiety)
  • Controlled fat portions (calorie-dense)
  • Carbs based on activity level

Muscle Building Day (~2800 cal, 180P/350C/80F)​

Breakfast — 40P/80C/20F:

  • Large bowl of oatmeal with protein powder mixed in
  • Banana, berries
  • Whole eggs or egg whites
  • Toast with peanut butter

Pre-Workout — 25P/50C/5F:

  • Rice cakes with honey
  • Protein shake (fast-digesting)

Post-Workout — 50P/100C/10F:

  • Large protein shake with banana, oats
  • Or: Chicken with white rice (fast-digesting carbs)

Lunch — 35P/60C/25F:

  • Large portion of protein
  • Generous portion of rice or pasta
  • Vegetables
  • Healthy fats

Dinner — 35P/60C/20F:

  • Similar structure to lunch
  • Another large protein portion
  • More complex carbs
  • Vegetables for fiber

Key principles:

  • Carbs concentrated around training
  • Protein spread throughout day
  • Larger overall portions
  • Don't fear carbs — they fuel growth
🚀 Getting Started: Finding Your Balance

Week 1: Assessment​

Task: Track what you currently eat for 5-7 days.

Use MyFitnessPal, Cronometer, or pen and paper. Don't change anything — just observe.

What you'll likely discover:

  • Protein is probably lower than you thought
  • Fat might be higher than you thought (oils, dressings add up)
  • Most calories come from a handful of foods
  • Certain meals are "good," others are problems

Week 2: Protein Priority​

Task: Focus only on hitting your protein target.

Calculate your target:

  • Bodyweight in kg × 1.6 = grams of protein
  • Example: 70kg × 1.6 = 112g protein

Add protein where it's missing:

  • Breakfast lacking? Add eggs, Greek yogurt, or protein shake
  • Lunch light? Add a chicken breast or fish
  • Dinner okay? Great, maintain it
  • Snacks? Make them protein-centric (Greek yogurt, cottage cheese, jerky, protein shake)

Don't worry about carbs and fats yet — just protein.

Week 3: Food Quality​

Task: Improve carb and fat quality.

Carb swaps:

  • White bread → whole grain
  • Sugary cereal → oatmeal
  • Chips → fruit or vegetables
  • Soda → water or unsweetened beverages

Fat swaps:

  • Vegetable oils → olive oil or avocado oil
  • Margarine → butter (in moderation)
  • Fried foods → baked or grilled

Notice: You're not counting carbs or fats — just improving quality.

Week 4: Portion Awareness​

Task: Get a sense of your portions without obsessive tracking.

Learn your hand portions:

  • Palm = protein portion (~25-30g protein)
  • Fist = vegetable portion
  • Cupped hand = carb/starch portion (~25-30g carbs)
  • Thumb = fat portion (~10-15g fat)

Build meals using:

  • 1-2 palms of protein
  • 2 fists of vegetables
  • 1-2 cupped hands of carbs (based on activity)
  • 1-2 thumbs of fat

Week 5+: Refine Based on Results​

Evaluate and adjust:

If you're...Try...
Always hungryMore protein, more fiber, more fat
Low energyMore carbs, especially around activity
Not losing fatReduce portions slightly, check hidden calories
Not building muscleMore total calories, more carbs around training
Digestive issuesMore fiber, more water, identify trigger foods
Feeling restrictedMore flexibility — hit protein, let rest vary
🔧 Troubleshooting: Common Macro Problems

"I can't hit my protein target"​

The issue: 120-150g protein feels like a lot if you're used to 60-80g.

Solutions:

  1. Protein at every meal — Don't try to get it all at once
  2. Bigger portions — 150g chicken instead of 100g
  3. High-protein snacks — Greek yogurt (15-20g), cottage cheese (25g), protein shake (25-30g)
  4. Eggs at breakfast — 3 eggs = 18g protein before you leave the house
  5. Protein powder — Not required, but convenient for an extra 25-50g

"I'm eating healthy but not losing weight"​

The issue: "Healthy" doesn't mean low-calorie. Avocado, nuts, olive oil, and salmon are healthy — and calorie-dense.

Solutions:

  1. Measure fats — A "drizzle" of olive oil can be 200+ calories
  2. Track for a week — Get reality check on actual intake
  3. Increase protein — More satiating, higher TEF
  4. Increase vegetables — Volume without calories
  5. Check liquid calories — Lattes, smoothies, alcohol add up

"I have no energy on low-carb"​

The issue: Either not enough time to adapt, or low-carb isn't right for you.

Solutions:

  1. Give it 2-4 weeks — Adaptation takes time
  2. Check electrolytes — Low-carb depletes sodium, potassium, magnesium
  3. Add more fat — You need to replace carb calories with something
  4. Try moderate low-carb — 100-150g instead of <50g
  5. Accept it's not for you — Some people genuinely don't thrive on low-carb

"I'm gaining fat while building muscle"​

The issue: Calorie surplus is too large, or protein isn't high enough.

Solutions:

  1. Smaller surplus — 200-300 calories above maintenance, not 500+
  2. Check protein — Are you actually hitting 1.6-2.2 g/kg?
  3. Monitor rate of gain — 0.25-0.5 kg/month is realistic muscle gain; more is likely fat
  4. Prioritize carbs around training — Not all day long
  5. Consider body recomposition — Slight deficit or maintenance with high protein

"Counting macros feels obsessive"​

The issue: Tracking can become unhealthy for some people.

Solutions:

  1. Track temporarily — Learn, then transition to intuitive eating
  2. Track protein only — Simplest approach with biggest impact
  3. Use hand portions — No numbers, just visual guides
  4. Focus on behaviors — "Protein at every meal" instead of "142g protein"
  5. If it's causing distress — Stop. No macro target is worth mental health.

"My macro ratios don't match any recommendation"​

The issue: You're eating 40P/25C/35F but everything says 30P/40C/30F.

Solutions:

  1. It probably doesn't matter — If you feel good, perform well, and reach your goals, your ratio is fine
  2. Protein is the only fixed target — Carbs and fats are flexible
  3. Different approaches work — Low-carb and high-carb both produce results
  4. Match to your life — Athlete needs more carbs; sedentary person needs fewer
  5. Adjust based on results, not rules
❓ Common Questions

Do I need to track macros?​

Not necessarily. Tracking can be educational but isn't required long-term. Priority approach: Focus on protein first (palm-sized portion at each meal), then let carbs and fats fill the rest based on preference and activity.

What's more important — calories or macros?​

For weight: Calories. You can't out-macro a calorie surplus. For body composition: Both. Protein matters enormously for whether you lose fat vs. muscle. For health: Food quality matters most. 2000 calories of whole foods beats 2000 calories of junk regardless of macros.

Can I convert fat to muscle or vice versa?​

No — they're completely different tissues. You can lose fat while building muscle (body recomposition), but one doesn't transform into the other.

Is a calorie a calorie?​

Thermodynamically, yes. Practically, no. Due to TEF, hormonal effects, and satiety differences, 100 calories of protein affects your body differently than 100 calories of sugar — even though both contain the same energy.

How do I know if my macro ratio is right?​

Signs it's working:

  • Consistent energy throughout the day
  • Not constantly hungry between meals
  • Making progress toward your goals
  • Able to maintain the approach long-term
  • Good workout performance and recovery

Signs to adjust:

  • Constant hunger → more protein or fat
  • Low energy → more carbs
  • Not losing fat → calorie issue, not macro issue
  • Losing muscle → more protein
  • Can't sustain it → find a different balance

Does meal timing matter?​

For most people, barely. Total daily intake matters far more than when you eat. Exceptions:

  • Protein distribution (spreading throughout day) may help muscle synthesis
  • Carbs around workouts can improve performance
  • Some people sleep better with or without carbs at dinner

What about alcohol?​

Alcohol provides 7 calories per gram, prioritized for metabolism (body burns it first), halts fat burning for hours, and disrupts sleep and recovery. Occasional moderate drinking is fine for most goals; regular heavy drinking undermines most nutrition efforts.

⚖️ Where Research Disagrees

Optimal Protein Intake​

The RDA (0.8 g/kg) is the minimum to prevent deficiency, not optimal for health. Most research supports 1.2-2.0 g/kg for active people. Whether >1.6 g/kg provides additional benefit is debated, but there's no harm from higher intakes in healthy people.

Low-Carb vs. High-Carb for Fat Loss​

Meta-analyses show no significant difference in fat loss when protein and calories are matched. The "best" approach is whichever you can sustain. Some individuals genuinely do better on one vs. the other — this is real individual variation, not weakness.

Meal Frequency and Timing​

Whether 3 meals beats 6 meals (or vice versa) is largely a wash when calories are equal. Exception: Protein distribution matters — spreading protein throughout the day may optimize muscle protein synthesis vs. eating it all at once.

Saturated Fat​

Whether saturated fat directly causes heart disease is debated. Recent meta-analyses show weaker associations than previously thought. Current thinking: context matters (whole foods vs. processed), and replacing saturated fat with refined carbs isn't beneficial.

Carbs at Night​

The idea that carbs after 6pm turn to fat is a myth. Total daily intake matters, not timing. Some research suggests carbs at dinner may actually help sleep (via tryptophan). Experiment and see what works for you.

✅ Quick Reference

Calories Per Gram​

MacroCal/gTEF
Protein420-30%
Carbohydrates45-10%
Fat90-3%
Alcohol7~17%

Protein Targets​

GoalTarget
General health1.2-1.6 g/kg
Fat loss1.6-2.0 g/kg
Muscle building1.6-2.2 g/kg
Older adults1.2-1.6 g/kg

Hand Portion Guide​

Hand MeasureFood TypeApproximate Amount
PalmProtein25-30g protein
FistVegetables~1 cup
Cupped handCarbs/grains25-30g carbs
ThumbFats10-15g fat

Meal Template​

  • 1-2 palms protein
  • 2 fists vegetables
  • 0-2 cupped hands carbs (based on activity)
  • 1-2 thumbs fat

Macro Ratios by Goal​

GoalProteinCarbsFat
General health20-30%40-50%25-35%
Fat loss30-35%25-40%25-35%
Muscle building25-30%40-55%20-30%
Low-carb25-30%10-20%50-60%
Keto20-25%5-10%65-75%

💡 Key Takeaways​

Essential Insights
  1. Macros aren't just calories — They trigger different hormones, affect satiety, and cost different energy to process
  2. Protein is the priority — Highest TEF, best for satiety, essential for muscle — track this one
  3. Carbs and fats are flexible — Neither is "bad"; balance based on preference and goals
  4. Combinations matter — Protein + carbs post-workout, fat + vegetables for absorption, fiber with everything
  5. The hierarchy is real — Calories > Protein > Food Quality > Macro Ratios > Timing
  6. Metabolic flexibility is trainable — Exercise and time-restricted eating help you switch fuels
  7. There's no perfect ratio — The best macro split is the one you can sustain
  8. Hand portions work — You don't need to count everything forever
📚 Sources

Thermic Effect of Food:

Satiety and Hormones:

  • Nauck MA, Meier JJ. Incretin hormones: Their role in health and disease. Diabetes Obes Metab. 2018. DOI: 10.1111/dom.13129 — Tier A
  • Batterham RL, et al. Gut hormone PYY3-36 physiologically inhibits food intake. Nature. 2002. DOI: 10.1038/nature00887 — Tier A

Metabolic Flexibility:

Alcohol and Metabolism:

  • Shelmet JJ, et al. Ethanol causes acute inhibition of carbohydrate, fat, and protein oxidation. J Clin Invest. 1988. DOI: 10.1172/JCI113607 — Tier A

Macro Ratios and Fat Loss:

  • Johnston BC, et al. Comparison of weight loss among named diet programs. JAMA. 2014. DOI: 10.1001/jama.2014.10397 — Tier A

See the Sources Library for complete references.

🔗 Dive Deeper​

Individual Macronutrients:

  • Protein — Amino acids, muscle synthesis, satiety, optimal intake, troubleshooting
  • Carbohydrates — Glycogen, fiber, blood sugar, GI/GL, carb timing
  • Fats — Omega-3/6 ratio, cholesterol truth, cooking oils, fat digestion

Related Topics:

Apply to Goals:

For Mo

When coaching users on macronutrients:

  1. Start with protein — It's the most important macro for most goals and the one people most commonly under-eat. Before discussing ratios, ensure they're getting 1.2-2.0 g/kg.

  2. Don't prescribe rigid ratios — There's no universally optimal macro split. Help users find what they can sustain while meeting protein minimums.

  3. Address the real problem — If someone says "I need to cut carbs," ask why. Often the issue is overall calorie intake or food quality, not carbs specifically.

  4. Use the hierarchy — When users obsess over timing or supplements, redirect to fundamentals: Are calories appropriate? Is protein adequate? Is food quality good?

  5. Recognize individual variation — Some people genuinely thrive on low-carb; others feel terrible. This isn't failure — it's biology. Help them find their approach.

  6. Make it sustainable — A perfect macro split that someone can't maintain is worse than an imperfect one they can. Adherence beats optimization.

Example coaching scenarios:

User: "What's the best macro ratio for fat loss?" Response: "The best ratio is one you can stick to while eating enough protein (around 1.6-2.0 g/kg). Beyond that, carbs and fats are flexible — some people do better with more carbs, others with more fat. What's your current protein intake? Let's start there."

User: "Should I do keto?" Response: "Keto works for some people but isn't superior for fat loss when calories are equal. It depends on: Do you prefer high-fat foods? Can you handle the 2-4 week adaptation? Do you do high-intensity exercise (which may suffer)? What matters most is finding an approach you can sustain."

User: "I'm eating healthy but not losing weight" Response: "Let's check the fundamentals. 'Healthy' doesn't always mean low-calorie — nuts, avocado, olive oil are healthy but calorie-dense. Are you tracking portions? What does a typical day look like? And how's your protein intake?"

Red flags to address:

  • Protein under 1.0 g/kg — Almost always too low
  • Eliminating entire food groups without medical reason — Usually unnecessary
  • Obsessive tracking causing anxiety — Suggest simpler approaches
  • Expecting rapid results from macro changes alone — Set realistic expectations