Understanding macros: protein, carbs and fats explained

Protein builds and maintains muscle, supports your immune system and keeps you full. It is the macro most people under-eat.

A practical target for active adults is roughly 1.6–2.2 g per kilogram of body weight per day. Good sources include chicken, fish, eggs, dairy, tofu, tempeh and legumes.

Carbs are your body's preferred energy source, especially for the brain and for training. They are not the enemy — quality and quantity are what matter.

Favor minimally processed carbs — whole grains, potatoes, fruit, legumes — which come packaged with fiber and micronutrients and keep energy steady.

Dietary fat supports hormone production and helps you absorb fat-soluble vitamins. It is calorie-dense, so portion awareness matters, but it is essential — very low-fat diets are rarely sustainable or healthy.

Prioritize unsaturated fats from olive oil, nuts, seeds, avocado and fish.

A balanced starting split for many people is roughly 30% protein, 40% carbohydrate and 30% fat — but the best ratio is the one that fits your goal, your training and your preferences.

You do not have to track forever. Use macros to learn what a balanced plate looks like, then let that intuition guide you. An AI planner can hit your targets automatically, so you get the benefits of macro-balanced meals without logging every bite.