Macronutrients: Your Energy Sources
Carbohydrates, proteins, and fats are the foundation of your diet.
Carbs provide quick fuel for the brain and muscles.
Proteins repair tissues and support immunity.
Fats store energy and help absorb vitamins.
Remember kcals (Calories)? Well each macronutrient has a value per gram!
📊 Carbohydrates = 4 kcal/g | Protein = 4 kcal/g | Fat = 9 kcal/g
Recommended daily intakes:
(Don't worry our app calculates all this for you)
Carbohydrates
45–65% of total daily kcal
For a 2,000 kcal/day diet → ~225–325 g/day
Focus on whole grains, fruits, and vegetables for fiber.
Protein
10–35% of total daily kcal
For a 2,000 kcal/day diet → ~50–175 g/day
General rule: 0.8 g per kg body weight (higher for athletes: 1.2–2.0 g/kg).
Fat
20–35% of total daily kcal
For a 2,000 kcal/day diet → ~44–78 g/day
Prioritize unsaturated fats (nuts, seeds, olive oil, fish). Limit trans fats.
Fiber (often grouped with carbs)
Women: 25 g/day
Men: 38 g/day