Macronutrients: Your Energy Sources
Carbohydrates, proteins, and fats are the foundation of your diet.
- Carbs provide quick fuel for the brain and muscles.
- Proteins repair tissues and support immunity.
- Fats store energy and help absorb vitamins.
Remember kcals (Calories)? Well each macronutrient has a value per gram!
đź“Š Carbohydrates = 4 kcal/g | Protein = 4 kcal/g | Fat = 9 kcal/g
Recommended daily intakes:
(Don't worry our app calculates all this for you)
Carbohydrates
- 45–65% of total daily kcal
- For a 2,000 kcal/day diet → ~225–325 g/day
- Focus on whole grains, fruits, and vegetables for fiber.
Protein
- 10–35% of total daily kcal
- For a 2,000 kcal/day diet → ~50–175 g/day
- General rule: 0.8 g per kg body weight (higher for athletes: 1.2–2.0 g/kg).
Fat
- 20–35% of total daily kcal
- For a 2,000 kcal/day diet → ~44–78 g/day
- Prioritize unsaturated fats (nuts, seeds, olive oil, fish). Limit trans fats.
Fiber (often grouped with carbs)
- Women: 25 g/day
- Men: 38 g/day