Macronutrients and Body Composition
Macronutrients (protein, carbohydrates, and fats) represent the caloric foundation of your diet. While total calorie intake determines whether weight goes up or down, the ratio of macronutrients you consume influences the composition of that weight change.
Consuming adequate protein is particularly important during a calorie deficit, as it helps protect skeletal muscle tissue from being broken down for energy. Carbohydrates provide fuel for intense exercise, while healthy fats are essential for hormone regulation. You can calculate your target macro splits using our interactive Macro Calculator.
Common Macro Splits
- Balanced Zone (40/30/30): A versatile split that supports general activity levels and steady energy.
- Low Carb (15/35/50): A split designed to support fat adaptation and help manage hunger.
- High Protein (35/45/20): Optimized to support muscle preservation and recovery during a fat loss phase.