Understanding Macros

Every calorie comes from one of three macronutrients.

Protein (4 cal/g)

Builds and repairs muscles, organs, immune system. Keeps you full.

Sources: Chicken, fish, eggs, Greek yogurt, lentils, tofu Target: 1.2–2g per kg body weight

Carbohydrates (4 cal/g)

Body's preferred energy source. Fuels brain and muscles.

Complex (choose): Whole grains, oats, sweet potatoes, quinoa Simple (limit): White bread, candy, sugary drinks Target: 45–65% of daily calories

Fats (9 cal/g)

Essential for hormones, vitamin absorption, brain health.

Healthy: Avocado, olive oil, nuts, salmon Limit: Trans fats, excessive saturated fats Target: 20–35% of daily calories

Balanced Plate

• 1/4 protein (palm-sized)
• 1/4 complex carbs (fist-sized)
• 1/2 vegetables
• A thumb of healthy fat

The best diet is one you can sustain.