Macronutrients are the three major categories of nutrients that provide energy (calories) to your body. Every food you eat is some combination of protein, carbohydrates, and fat.
Builds and repairs muscle, produces enzymes and hormones, and supports immune function. Found in meat, fish, eggs, dairy, legumes, and tofu. Most adults need roughly 0.8–1.2g per kg of body weight per day.
Your body's preferred energy source. The brain runs almost exclusively on glucose (from carbs). Whole food carbs (oats, rice, fruit, vegetables) provide fiber and micronutrients alongside energy.
Required for hormone production, vitamin absorption (A, D, E, K), and cell membrane structure. Prioritize unsaturated fats (olive oil, avocado, nuts) and limit trans fats.
There's no single perfect ratio. General starting points: 30% protein, 40% carbs, 30% fat. Adjust based on activity level, goals, and how you feel.