Macronutrients Explained

Protein, carbs, fats: these three nutrient families provide all the energy your body needs. Understanding their respective roles is the first step toward building a diet tailored to your goals, whether you're looking to lose weight, gain muscle, or simply eat healthier.

Steps

1

Identify the three macronutrients

Protein, carbohydrates, and fats make up the three macronutrients. Each plays a distinct role in how the body functions and provides a different number of calories per gram. Learn to recognize them in your daily foods.

2

Understand their energy contribution

Protein and carbohydrates provide 4 kcal per gram, while fats provide 9 kcal. This difference in energy density explains why high-fat foods are more caloric for the same weight. Alcohol, often forgotten, provides 7 kcal per gram.

3

Calculate your personalized ratios

Your macronutrient needs depend on your weight, activity level, and goals. A sedentary person doesn't have the same needs as an endurance athlete. Use a macro calculator to get a distribution tailored to your profile.

4

Balance your plate

In practice, aim for a protein source (meat, fish, legumes), complex carbs (whole grains, vegetables), and a source of healthy fats (olive oil, avocado) at every meal. This simple structure ensures a balanced intake.

5

Track your intake with the right tools

Tracking your macros occasionally for a few weeks gives you precise awareness of what you're actually eating. No need to count for life: a few weeks are enough to develop a reliable intuition for your portions.

The role of each macronutrient

Proteins are the body's building blocks: they repair muscle tissue, make enzymes, and support the immune system. They are found in meat, fish, eggs, legumes, and dairy products.

Carbohydrates are the preferred fuel for the brain and muscles. They are divided into simple sugars (fruit, honey) and complex carbs (whole-grain bread, rice, pasta). Complex carbs provide stable, long-lasting energy.

Fats are essential for hormone production, the absorption of fat-soluble vitamins (A, D, E, K), and organ protection. They also constitute the body's densest energy reserve.

Energy density: why it matters

One gram of fat provides more than double the energy of a gram of protein or carbohydrate. This doesn't mean you should avoid fats, but you should dose them carefully. Ultra-processed foods often combine fats and sugars, which increases calorie density without providing lasting satiety.

Understanding energy density allows for more informed choices: preferring foods rich in water and fiber (vegetables, fruit) helps you feel full with fewer calories, while dense foods (nuts, oils) should be consumed in measured portions.

The FoodCraft database references the nutritional values of over 1,900 ingredients per 100g, allowing you to easily compare the calorie density of your favorite foods.

Optimal ratios based on your activity

For a sedentary person, a classic distribution of 30% protein, 40% carbs, and 30% fats is a good starting point. Endurance athletes (running, cycling) will need more carbs, typically 50-60% of their total calories.

Those practicing bodybuilding or strength sports will prioritize a higher protein intake (1.6 to 2.2 g per kg of body weight) while maintaining enough carbs to fuel training sessions.

These ratios aren't fixed: they should evolve with your goals (weight loss, maintenance, muscle gain) and your activity level. The important thing is to find a balance you can maintain over the long term.

FoodCraft Tip

Calculate your macros with FoodCraft

The FoodCraft macronutrient calculator determines your ideal distribution of protein, carbs, and fats based on your profile, goals, and activity level. You get personalized values in grams and percentages in seconds.

AI adaptation to respect your ratios

FoodCraft's smart recipe adaptation modifies the ingredients and portions of any recipe to exactly match your target macros. You keep the pleasure of eating variety while reaching your nutritional goals.

Frequently asked questions

What is the difference between macronutrients and micronutrients?
Macronutrients (protein, carbs, fats) provide energy and are needed in large quantities (tens to hundreds of grams per day). Micronutrients (vitamins, minerals) do not provide energy but are essential in small quantities for the proper functioning of the body.
Do I have to count my macros every day?
No, daily counting isn't necessary in the long term. Tracking your macros for 2 to 4 weeks allows you to develop a good intuition for portions. After that, occasional check-ins are enough to stay on track.
Can I remove a macronutrient from my diet?
It is strongly discouraged. Each macronutrient fulfills essential biological functions. Very restrictive diets (zero carb, zero fat) lead to deficiencies and are rarely sustainable. It's better to adjust proportions than to remove an entire category.
How much protein per day for a sedentary person?
ANSES recommends a minimum of 0.83 g of protein per kg of body weight for a healthy sedentary adult. For a 70 kg person, this represents about 58 g of protein per day, or the equivalent of two servings of meat or fish.
Are macros the same for men and women?
The percentage ratios are similar, but absolute quantities differ because total calorie needs are generally higher in men. Women may need more iron and calcium at certain stages of life, which influences food choices beyond just macros.

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