Dial In Your Nutrition – Dominate Your Goals

Understanding Macronutrients

Macronutrients — protein, carbohydrates, and fats — are the three main components of food that provide energy. Each one plays a unique role in your health, performance, and body composition.

🧬 Protein

Calories per gram: 4 kcal

What it does: Protein is essential for building and repairing muscle tissue, supporting hormones, and maintaining a healthy immune system.

Examples: Chicken breast, lean beef, fish, Greek yogurt, eggs, protein powder, tofu, lentils.

🔥 Carbohydrates

Calories per gram: 4 kcal

What it does: Carbs are your body’s primary fuel source, especially during workouts. They help power your brain and muscles.

Examples: Rice, oats, sweet potatoes, fruit, vegetables, bread, pasta, legumes.

🥑 Fats

Calories per gram: 9 kcal

What it does: Fats support hormone production, absorb fat-soluble vitamins, and provide long-lasting energy.

Examples: Avocado, olive oil, nuts, seeds, nut butters, fatty fish (like salmon), cheese.

Note: Alcohol is not a macronutrient but also provides energy: 7 kcal per gram.

Balance your macros based on your goals — whether it's fat loss, muscle gain, or performance. Your body needs all three to thrive.