Understanding Macros: Protein, Carbs, and Fats Explained

# Understanding Macros: The Complete Guide Macronutrients—protein, carbohydrates, and fats—are the building blocks of nutrition. Understanding them empowers you to make better food choices. ## Protein: The Builder **What it does:** - Builds and repairs muscle tissue - Supports immune function - Keeps you feeling full longer **How much you need:** - Sedentary: 0.8g per kg body weight - Active: 1.2-1.6g per kg - Athlete: 1.6-2.2g per kg **Best sources:** Chicken, fish, eggs, lentils, Greek yogurt, tofu ## Carbohydrates: The Fuel **Two types:** - **Simple carbs**: Quick energy (fruits, honey) - **Complex carbs**: Sustained energy (whole grains, vegetables) **How much you need:** 45-65% of total calories for most people **Best sources:** Oats, quinoa, sweet potatoes, brown rice, fruits ## Fats: The Essential **Types of fats:** - **Healthy (unsaturated)**: Olive oil, avocados, nuts - **Limit (saturated)**: Butter, red meat - **Avoid (trans)**: Processed foods **How much you need:** 20-35% of total calories ## Putting It Together A balanced plate: - 1/4 protein - 1/4 complex carbs - 1/2 vegetables - 1-2 tbsp healthy fats Track your macros for a week to understand your patterns, then adjust based on your goals.