We eat to get energy and nutrients for life.
Both the quantity that we eat (i.e., our energy intake, or calories) and
the quality that we eat (i.e., the nutrient makeup of our foods) can affect
This, in turn, affects our health, performance, recovery, and body weight or
body composition (i.e., how much lean or fat mass we have).
A good macro-based plan helps people:
• eat the right amount of food for their goals and needs;
• optimize the contribution of each macronutrient; and
• choose high-quality, nutrient-rich foods.
What are macronutrients?
Macronutrients are large, diverse families of molecules that make up the food
we eat, and which we can divide into three main groups:
While each food has a different macronutrient composition, as well as a
different amount of available energy, all foods are made of at least one
What is a macronutrient ratio?
A macronutrient ratio, or split, refers to how much energy and nutrition each
macronutrient contributes in the context of a whole diet.
Each macronutrient molecule type stores and releases different amounts of
energy when we break it down during digestion and absorption.• Protein has about 4 calories per gram.
• Protein has about 4 calories per gram.
• Carbohydrate has about 4 calories per gram.
• Fat has about 9 calories per gram.
Macronutrients are often measured and tracked in grams and generally expressed
as percentages of the daily total calorie intake.