Training & Nutrition Advice
What You Need to Know About Macronutrients
Protein, carbohydrates and fats explained simply — what they do, how much you need and how to use them to support your training, recovery and progress.
the basics
macros, made simple
Macronutrients — protein, carbohydrates and fats — make up the calories in the food we eat. Each plays a different role in training, recovery and overall health.
You do not need a perfect macro split to make progress. Understanding the basics gives you a much clearer starting point for building a diet that suits your goals.
MACRO 01
Protein
Calories
1 gram of protein contains approximately 4 calories.
What it does
Protein plays an important role in recovery, muscle growth and maintaining tissues throughout the body. It can also help you feel fuller after eating.
For people who train regularly, a useful range is around 1.4–2.0 grams of protein per kilogram of body weight per day.
Good sources —
- Chicken, turkey and lean meats
- Eggs
- Fish and shellfish
- Greek yoghurt and cottage cheese
- Beans, lentils and tofu
MACRO 02
CARBOHYDRATES
Calories
1 gram of carbohydrate contains approximately 4 calories.
WHAT IT DOES
Carbohydrates are an important source of energy, particularly when you are training regularly. During digestion, carbohydrates are broken down into glucose, which your body can use for energy or store for later use.
The amount you need depends on your activity level, total calorie intake, training demands and personal preference.
Good sources —
- Rice and oats
- Potatoes and sweet potatoes
- Quinoa
- Fruit
- Beans and legumes
MACRO 03
FATS
Calories
1 gram of fat contains approximately 9 calories.
WHAT IT DOES
Fats are an essential part of a balanced diet. They support normal cell function, help your body absorb certain nutrients and play a role in hormone-related processes.
At Dukes Gym, a simple starting point is around 0.5 grams of fat per kilogram of body weight per day.
Good sources —
- Avocados
- Olive oil
- Nuts and seeds
- Salmon and other oily fish
- Eggs and tofu
Putting it together
How Should You Set Your Macros?
A simple approach is to begin with an appropriate protein target, include enough dietary fat, and then use carbohydrates to fill the remainder of your calorie intake based on your training and preferences.
A Simple Starting Structure
- Protein
- Set an appropriate daily target based on your body weight and training.
- Fat
- Begin around 0.5 g per kilogram of body weight.
- Carbohydrates
- Use the remaining calories for carbohydrates and adjust based on performance, recovery and preference.
Do You Need to Track Your Macros?
Not necessarily. Tracking is simply a tool. Some people find it useful for understanding portion sizes and making informed adjustments, while others do well with consistent balanced meals.
Do Macros Matter More Than Calories?
Macros and calories are connected. Protein, carbohydrates and fats all contain calories, and your overall calorie intake still matters for changes in body weight. Macro balance can also influence training, recovery, fullness and overall diet quality.
The Bottom Line
Protein, carbohydrates and fats all have important roles. You do not need to fear carbohydrates, eliminate fats or consume extreme amounts of protein. Focus on the basics, adjust around your goals and choose an approach you can consistently maintain.
Not sure how to fuel your training?
Our coaches can help you build a nutrition approach around your goals and lifestyle.