Health & Nutrition
Macronutrients
Updated 2025-11-18
Definition
The three energy-providing nutrient categories: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). The Institute of Medicine's Acceptable Macronutrient Distribution Ranges for adults are 10-35% protein, 45-65% carbs, and 20-35% fat. Athletes and people in a calorie deficit typically push protein higher, 1.6 to 2.2 g per kg of body weight, to preserve lean mass. Fiber, though technically a carbohydrate, contributes minimally to digestible calories and should target 25-38 g per day.
Primary source: USDA Dietary Guidelines
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