Macros

Proteins are made of amino acids—some of which are essential and must be obtained through diet. Good sources include meat, dairy, beans, and nuts.

Healthier proteins: Soy, beans, nuts, fish, skinless poultry, lean beef, pork, low-fat dairy

Unhealthier proteins: Fried meats, processed meats, sugary yogurts, processed protein bars, many cheeses

Carbohydrates are sugars, starches, and fibers. They’re a key energy source and include simple (sugars) and complex (fibers, starches) forms.

Better sources: Whole grains, vegetables, fruits, legumes

Avoid excess: Processed and added sugars

Fats are energy-dense molecules and necessary for structural and metabolic functions. Not all fats are created equal.

Healthier fats: Monounsaturated, polyunsaturated, omega-3s

Limit or avoid: Saturated and trans fats

Guidelines: Keep saturated fat under 10% of daily calories and avoid trans fats altogether.

Calorie needs depend on height, weight, age, activity level, and goals (lose/gain/maintain). BMR and RDEE formulas like Mifflin-St Jeor and Katch-McArdle help estimate needs.

Average range: 1600–3000 calories/day

Men usually require more calories than women, and active individuals require more than sedentary ones.

The following tables show typical macros (protein, carbs, fat) in various foods:

Fruits

Vegetables

Proteins

Common Meals/Snacks

Beverages/Dairy