Setting the Foundation: Protein
Protein drives satiety, preserves muscle in a deficit, and builds it in a surplus. Set it by body weight, 1.2–2.0 g/kg for active adults, rather than as a percentage of calories.
That means a 75 kg active adult targets roughly 120 g daily, spread as 20–40 g per meal across three to five meals.
Carbs: Match Them to Your Training
Carbohydrates fuel high-intensity work and the brain. Sedentary people do fine at the low end of the AMDR (~45%); endurance athletes legitimately need 6–10 g/kg on heavy days.
Prefer fiber-rich, whole-food carbs. The biggest carb mistake isn't the amount, it's living on refined sources that spike blood sugar and leave you hungry.
Fat: The Satiety and Hormone Layer
Dietary fat supports hormones, absorbs fat-soluble vitamins, and slows digestion. Keep it between 20–35% of calories, emphasizing unsaturated sources, olive oil, nuts, fish, over saturated ones.
Practical plate: a palm of protein, a fist of carbs, a thumb of fat, plus vegetables. That's the macro split, no app required.
Sources
FAQ
What is the best macro ratio?
A balanced default is 25% protein / 45% carbs / 30% fat. Athletes often shift to 30/40/30; the best ratio is the one you can sustain.
Do macros matter more than calories?
For weight change, calories decide. For body composition, satiety, and performance, the macro mix matters, protein especially.
How many grams of protein per meal?
20–40 g maximizes muscle protein synthesis per feeding; distribute across 3–5 meals.
Important disclaimer: Results are educational estimates, not a substitute for professional medical advice. Discuss your numbers with a clinician before acting on them.