7.4 Macronutrients

Macronutrients are the three categories of nutrients that provide energy: protein, carbohydrates, and fats. Each plays a distinct role in the body beyond simply supplying calories. We also cover two additional substances in this section: fiber—a type of carbohydrate that deserves its own discussion because of how consistently undervalued it is—and alcohol, which supplies calories but comes with significant costs.

The practical order of priority when setting up your nutrition is:

  1. Set your calories (Section 7.3 — energy balance)
  2. Set your protein (the non-negotiable macro for anyone who trains)
  3. Set your fats (minimum threshold for hormonal health)
  4. Fill the rest with carbohydrates (the flexible macro)
  5. Get your fiber in (health, satiety, gut function)
  6. Minimise alcohol (it competes with everything above)

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