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Calories are made up of macronutrients that give our bodies different types of energy and are needed in different amounts to keep the body functioning optimally and control body composition. Proteins, carbs, and fats are the three types of macronutrients. These three macronutrients are the cornerstones of your diet.

Changing the amount of any or all these macronutrients; carbohydrates, fats, or proteins will change the way you look and feel as each nutrient in a diet is a key component in obtaining your goal physique and lifestyle.


The most important nutrient for body composition and performance is protein. Protein has a caloric value of 4 kcal per gram. Majority of muscle tissue is made up of protein, therefore protein is fundamentally what helps muscles to grow and function along with the rest of the body. All the molecular machineries that build and maintain the human body are made up of amino acids, which are broken down from proteins. Neurons in the body are made up of proteins. Proteins make up the machines that physically contract muscles. The human body requires adequate protein intake daily since the body’s machineries break down and wear out on a regular basis and always require raw materials to have on offer when repair is needed or just adequate performance.

The optimum value of protein per day is 1g per lbs of body weight or 1.6-2.2g per kg.


Fats play a significant part in hormonal balance and helping to fight inflammation of all kinds from joint pain to sore muscles after a hard workout. They act as a reserve energy source once carbohydrate stores become too low. Fat provides the body with energy, as well as insulation and protection for its organs, as well as absorption and delivery of fat-soluble vitamins. There is no such thing as a fat-free diet. Fats provide 9 calories per gram. The minimum amount of fat that most people require for their body is 0.5 to 1 gram per kg of bodyweight. Poor cognitive function is a sign of low-fat or insignificant amounts of fat within the body. If you’re eating complete proteins, you should be matching your daily intake of fats. Aim to get a good amount of Omega-3s from cold pressed oils or fresh fish like salmon, mackerel, or blue fish 3 times per week.


Carbs are a crucial nutrient for active individuals. They give us the energy we need to exercise and perform at our best during physical activities. Carbohydrates are the best fuel for high-intensity, high-repetition performance. Carbohydrates have 4 calories per gram.  Carbohydrates must be consumed in sufficient quantities for the body to function at its best so we can continually push the threshold of physical potential, it is important to stay active throughout the day to be able to retain higher amounts of carbohydrate. A person who is not very active can get by on low levels of carbs as the system can make sufficient energy from fats and proteins. A person who is more active can consume a lot more but will differ as this depends on the type of training and the metabolic response to carbohydrates. Carbs make up the final percentage of one’s calories after protein and fats have been distributed accordingly.

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