SportyNutrition basics
Protein, macros and the numbers behind a balanced plate.
Macros Explained: Protein, Carbs and Fat Made Simple
Macros are protein, carbs and fat. Protein and carbs give 4 kcal/g, fat 9 kcal/g. Learn the healthy ranges and how to turn calories into macro grams.
How Much Protein Per Day Do You Really Need?
Adults need at least 0.8 g of protein per kg a day; active people do best on 1.4–2.0 g/kg. See the numbers for 70 kg and a 126 g example day.