What are Macronutrients?
Macros are the three main nutrients your body needs in large amounts: Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g). Getting the right ratio is key to achieving your fitness goals.
Optimal Macro Ratios by Goal
- Weight Loss: 35% protein, 35% carbs, 30% fat
- Maintenance: 30% protein, 45% carbs, 25% fat
- Muscle Gain: 30% protein, 40% carbs, 30% fat
Protein: The Building Block
Aim for 1.6–2.2g per kg body weight for muscle building. Best sources: chicken breast, eggs, paneer, dal, whey protein, Greek yogurt. Protein has the highest thermic effect — 25–30% of protein calories are burned during digestion.
Carbs: Your Energy Source
Not all carbs are equal. Prioritise complex carbs (oats, brown rice, sweet potato, whole wheat) over simple sugars. Time carbs around workouts for energy and recovery.
Healthy Fats
Essential for hormone production and vitamin absorption. Good sources: nuts, seeds, avocado, olive oil, ghee, fatty fish. Avoid trans fats found in processed foods.
Indian Diet Macro Tips
Typical Indian diet is carb-heavy (60–70%). Add protein at every meal: dal, paneer, eggs, chicken, yogurt. Use protein supplements if needed. Don't fear ghee and coconut oil — they're healthy fats in moderation.