The three macro nutrients are:
Protein, Fats, Carbohydrates
(Most > Least Important)
If you are above 200 pounds, use height in CM
Protein 4cals/g
Is the building block of muscle building
Most Satiating Macro By Calorie/Satiety
1.6-2.4g/kg OR 0.72-1.0g/lb BW
More isn’t better, don’t go under 1.6 or 0.72 ever
I recommend 2.0g/kg or 0.8g/lb
Fat 9cals/g
Is needed to ensure proper hormonal production
Most Satiating Macro (allegedly)
0.5g-1.0g/lb OR 0.25-0.5g/lb BW
Average consensus is 0.3g/lb
Carbs 4cals/g
The bodies easiest and most wanted source of energy
Replenishes glycogen/Best for sports performance
Most Voluminous macro (veggies n shit)
Remaining calories – Try to put around pre/post workout
Example for 175-180 pound MALE
Cutting: 2000
135-150p
45-60f
215-264c
Maintenance: 2500
150-175p
60-75f
280-340c
Bulking: 2750
150-175p
75-90f
340-405c
~Mike Israetel
~Eric Helms
~Layne Norton