Scope: Food literacy · hub calories & macros · what calories are · Yeh Bro System · food.
Macros = macronutrients: protein, carbohydrate, fat. They each provide calories (roughly 4 / 4 / 9 kcal per gram). For lifters, the useful order is: set calories for the phase → lock protein → set a fat floor → fill the rest with carbs (and a bit of fat for food you enjoy).
TL;DR
- Calories set the phase; macros set the feel and training support.
- Protein: ~1.6–2.2 g/kg — protein targets.
- Fat: don’t crash the floor — dietary fat floors.
- Carbs: mostly leftovers for performance — carb totals vs timing.
A boring split that works
- Pick calories — maintenance, cut, or bulk — estimate maintenance.
- Protein grams → multiply × 4 for protein calories.
- Fat floor — often ~0.6–1.0 g/kg as a practical band (individual; not medical dosing).
- Remaining calories → carbs (and optional extra fat if you prefer fatty foods).
Example shape (illustrative, not a prescription): 80 kg lifter, 2,600 kcal cut-ish day → protein 160 g → fat 70 g → carbs fill the rest. Adjust to hunger and gym performance.
What not to obsess over
| Trap | Reality |
|---|---|
| Exact 40/40/20 forever | Arbitrary marketing |
| “No carbs after 6” | Timing ≪ totals for fat loss — carb totals vs timing |
| Zero-fat challenge | Hurts adherence and often food quality — fat floors |
| Protein theatre ±5 g | Hit the range most days — protein timing vs total |
Phase tweaks
| Phase | Bias |
|---|---|
| Cut | Keep protein high; pull mostly from carbs/fats carefully — cutting · hunger |
| Bulk | Add carbs first for training quality — lean bulk |
| Hold | Maintenance calories; macros for routine — meal structure |
Alcohol is liquid macros with recovery tax — alcohol and training.
Soft product note
Macros are food. Powder fills gaps — Muscle Nation whey isolate. Creatine isn’t a macro but still earns a daily slot — Muscle Nation creatine monohydrate.
Soft close
Protein → fat floor → carbs for work. Then live your life — calories & macros hub · Yeh Bro System.