"Macronutrients" is just a five-syllable way of saying "protein, carbohydrates, and fats," which make up the energy content of your food. 🥩 Let's start with protein. Protein is critical for your muscle health, so always begin your diet planning with decisions about protein first. Our goal is at least 1 gram of protein per pound of body weight, and every gram of protein produces 4 calories. 🥑 Next, let's define our goal for fat. Like protein, we have an essential requirement for fat. Individual fatty acids are essential for every cell membrane, especially the unique protective layer around nerve structures in our brains. Generally, I suggest eating between 25% to 35% of our daily calories from fat, focusing on omega 3's. Fat is an important fuel for muscle, and the goal is 0.7 to 2.2 grams/kg depending on carbohydrate intake. Fat contains 9 calories per gram. 🍞 The final decision is about carbohydrates. This one is the most confusing because there are so many opinions and crazy fad diets with all kinds of recommendations about Carbs. You'll see Dietary Guidelines that recommend carbohydrate intakes of 45% up to 65% of your daily calories. This might be appropriate if you're an elite athlete or a construction worker, but for most adults, this is way too many carbohydrates which provide too many calories. So, let's take a different approach that is more logical for modern lifestyles... Like protein and fat, we have an RDA for carbohydrates set at 130 g per day. At that amount, an adult can have 5 servings of vegetables, 3 servings of fruits, and 3 servings of whole grains. That is a totally adequate and balanced diet. The average American is currently eating over 300 g of carbohydrates daily and disregarding quality protein, which is why we are fighting the "under muscled" epidemic. If you're looking for more guidance with this, check out the link in my bio and download my free THE LYON PROTOCOL® guide for more help. Dr. G