Nutrition Basics - Protein, Carbs and Fats Explained

Nutrition doesn't need to be complicated. Here's a straightforward breakdown of the three macronutrients, what they do, and how to use them to hit your goals.

Protein (4 calories per gram)

Protein is the building block of muscle tissue. It's also essential for immune function, hormone production and countless enzymatic processes. For anyone training seriously, protein is the most important macronutrient to get right.

How much: 1.6-2.2g per kg of bodyweight per day for most active people. If you weigh 80kg, aim for 130-175g of protein daily.

Carbohydrates (4 calories per gram)

Carbohydrates are your body's preferred fuel source for high-intensity exercise. They replenish muscle glycogen, fuel performance and support recovery. The idea that carbs make you fat is a myth - excess calories make you fat.

How much: Depends on your goals and activity level. For fat loss, moderate carbs (150-250g/day for most people). For muscle building and performance, higher carbs (250-400g+).

Fats (9 calories per gram)

Dietary fat is essential for hormone production (including testosterone), vitamin absorption and brain function. Don't fall into the trap of eating a low-fat diet - you need fat to function optimally.

How much: Aim for fats to make up roughly 25-35% of total calories. Focus on unsaturated fats from olive oil, avocado, nuts, eggs and oily fish.