Mastering Your Macros
While calories determine how much weight you lose or gain, macronutrients (macros) determine what kind of weight it is (muscle vs. fat) and how you feel while doing it. Tracking macros is often called "Flexible Dieting" or "IIFYM" (If It Fits Your Macros).
The Big Three Explained
- Protein (4 cal/g): The building block of muscle, skin, and enzymes. High protein intake helps preserve muscle mass during weight loss and keeps you feeling full.
- Carbohydrates (4 cal/g): The body's preferred energy source. Essential for high-intensity workouts and brain function.
- Fats (9 cal/g): Crucial for hormone production, brain health, and absorbing vitamins (A, D, E, K). Never eliminate fat completely.
Which Split is Right for You?
There is no single "best" ratio, but different goals require different approaches:
- Balanced: Great for general health and sustainable weight loss.
- Low Carb / Keto: Effective for rapid water weight loss and blood sugar control, but can be difficult to sustain long-term.
- High Protein: Ideal for bodybuilders or anyone in a steep calorie deficit to prevent muscle loss.
Frequently Asked Questions
What about alcohol? ▼
Alcohol is technically the 4th macro! It contains 7 calories per gram but provides zero nutritional value. Most tracking apps recommend logging alcohol as either Carbs or Fats to account for the calories.
Do I need to be exact? ▼
No. Try to be within +/- 5 to 10 grams of your targets. Consistent calorie intake is the most important factor; perfect macro ratios are secondary.