Macros Explained: Protein, Carbs and Fat for Athletes

Macronutrients (protein, carbohydrates and fat) provide the calories and building blocks athletes need for performance and recovery.

Key takeaways

Protein: 1.6–2.2 g/kg/day for athletes
Carbohydrate periodised around training volume
Fat ≥ 0.8 g/kg/day for hormonal health
Calculate macros from TDEE first, not the other way around

Definition

Macronutrients are the three energy-yielding nutrients: protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g). Tracking macros gives athletes precise control over energy availability and recovery.

Starting points for athletes

Protein: 1.6–2.2 g/kg body weight — high end for cutting phases or older athletes.

Fat: 0.8–1.2 g/kg as a minimum for hormonal health.

Carbohydrate: fill the remaining calories, typically 3–7 g/kg depending on training volume and goal.

Periodised nutrition

Match macros to the day's training. High-volume strength or endurance days warrant more carbohydrate. Rest and skill days can run lower carbohydrate. Protein stays high every day.