What Each Macro Does

Protein provides 4 calories per gram and triggers the strongest satiety signals, keeping you full longest. Carbohydrates also provide 4 calories per gram and are the fastest source of usable energy for brain and muscles.

Fat provides 9 calories per gram, more than double the others. That makes it energy-dense and also critical for hormone production and vitamin absorption. Fiber is a carb your body cannot digest, but your gut bacteria thrive on it.

The ideal ratio depends on your goals, activity, and biology. There is no single perfect split that works for everyone.