Macronutrient Nutrition Guide
Understanding Macronutrients
Macronutrients are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in bodily functions and provides energy (calories).
Protein: 4 cal/g
Builds and repairs muscle tissue, enzymes, and hormones
Carbs: 4 cal/g
Primary energy source for brain and muscles
Fats: 9 cal/g
Hormone production, nutrient absorption, cell structure
Our Macro Calculation Method
This calculator uses evidence-based recommendations for athletes and active individuals:
- Protein: 2.2g per kg of bodyweight (1g per lb) - supported by research for muscle preservation during cuts and optimal muscle growth during bulks
- Fats: 0.9g per kg of bodyweight - sufficient for hormone production while leaving room for carbs
- Carbs: Remaining calories after protein and fat are allocated - prioritizes performance and recovery
Goal-Specific Nutrition
Cutting (Weight Loss)
A 20% caloric deficit promotes steady fat loss while preserving muscle mass when combined with adequate protein and resistance training.
Expected loss: 0.5-1% of body weight per week
Maintenance
Eating at maintenance (your TDEE) allows you to maintain current weight while potentially improving body composition through training.
Best for: Beginners, those transitioning from a cut, or anyone happy with their current weight
Bulking (Muscle Gain)
A 15% caloric surplus provides energy for muscle growth while minimizing fat gain. Combined with progressive overload training, this supports optimal hypertrophy.
Expected gain: 0.25-0.5% of body weight per week (slower for trained individuals)
Protein Requirements Explained
The 2.2g/kg (1g/lb) protein recommendation is based on extensive research showing this amount:
- Maximizes muscle protein synthesis
- Preserves lean mass during caloric deficits
- Has the highest thermic effect of all macros (20-30% of protein calories are burned during digestion)
- Provides superior satiety compared to carbs and fats