Understanding Macros: Protein, Carbs, and Fat Explained

Every calorie you eat comes from one of three macronutrients.

Protein (4 cal/gram)

Protein builds and repairs muscle, supports immune function, and keeps you full.

How much? 0.7-1g per pound of body weight for most active adults.

Best sources: Chicken, fish, eggs, Greek yogurt, legumes, tofu

Carbohydrates (4 cal/gram)

Carbs are your body's preferred energy source, especially for your brain and during exercise.

How much? 45-65% of total calories for most people.

Best sources: Whole grains, fruits, vegetables, legumes

Fat (9 cal/gram)

Fat supports hormone production, nutrient absorption, and brain health.

How much? 20-35% of total calories.

Best sources: Avocado, nuts, olive oil, fatty fish

Finding Your Balance

Use EatEasier's nutrition tracker to monitor your daily macros and find what works for your body and goals.