Optimal protein, carbs, and fat based on your goal.
Macronutrients — protein, carbohydrates, and fat — each provide calories and serve distinct roles. Protein (4 kcal/g) builds and repairs muscle. Carbohydrates (4 kcal/g) are the primary fuel for exercise. Fat (9 kcal/g) supports hormones and nutrient absorption.
For fat loss, a higher protein ratio (35–40%) helps preserve muscle and increases satiety. For muscle gain, adequate carbohydrates (45–50%) support training performance and recovery. Adjust ratios based on your individual response and training style.