Question 1

What are macros?

Accepted Answer

Macronutrients are the three nutrients that provide calories: protein (4 kcal per gram), carbohydrates (4 kcal per gram) and fat (9 kcal per gram).

Question 2

How much protein do I need?

Accepted Answer

Research supports about 0.7–1 g of protein per pound of body weight for active people. We use 1 g/lb when cutting to protect muscle, 0.9 g/lb when bulking and 0.8 g/lb for maintenance.

Question 3

What's the best macro ratio for weight loss?

Accepted Answer

Total calories matter most for weight loss. Within that, high protein helps you keep muscle and stay full. A split of roughly 30–40% protein, 25–30% fat and the rest carbs works well for most people.

Question 4

Do I have to hit my macros exactly?

Accepted Answer

No. Aim to be within about 10 g of protein and within your calorie target. Carbs and fat can flex day to day based on preference.

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