Macros

"Macros" are the macronutrients that supply energy: protein, carbohydrates and fat. Balancing them helps you feel full, fuel workouts and maintain a calorie deficit.

Protein

Supports muscle repair and keeps you satisfied. Aim for a source at each meal—lean meats, eggs, dairy or legumes.

Carbohydrates

Provide quick energy. Favor complex carbs like whole grains, fruits and vegetables which digest slower and keep blood sugar steady.

Fat

Essential for hormone production and flavor. Choose mostly unsaturated fats from foods like nuts, seeds and olive oil.

There's no perfect macro ratio; start with a balanced split and adjust based on hunger, energy and progress.