What Are Macros?
Macronutrients ("macros") are the three nutrients that provide calories: protein, carbohydrates, and fat. Tracking macros — not just total calories — helps you reach goals like muscle gain or fat loss more effectively by ensuring adequate protein and balanced energy sources.
How Much Protein Do You Need?
For general health, the RDA is 0.36g per pound of bodyweight. For active individuals focused on muscle building or preserving muscle during fat loss, research supports 0.7-1.0g per pound of bodyweight daily.
Frequently Asked Questions
The RDA is 0.36g per pound for general health. For muscle building or fat loss while preserving muscle, 0.7-1.0g per pound of bodyweight is commonly recommended.
A balanced approach of 40% carbs, 30% protein, 30% fat works well for most people. Higher protein percentages (35-40%) help preserve muscle mass during a calorie deficit.
Total calories remain the primary driver of weight change. Macro ratios matter for body composition, satiety, and performance, but a calorie deficit/surplus is what determines weight loss or gain.