Understanding macros: protein, carbs, fat and fibre

3 min read

'Macros' are the nutrients your body needs in larger amounts. Protein builds and repairs muscle and helps you feel full — good sources include eggs, beans, fish, chicken, tofu and dairy. Carbohydrates are your main energy source; wholegrain and high-fibre carbs give steadier energy than refined ones.

Fat is essential too — it carries vitamins and adds flavour and fullness. Unsaturated fats from olive oil, nuts, seeds and oily fish are the ones to favour. Fibre is a carbohydrate your body cannot fully digest; it aids digestion, feeds gut bacteria and helps you feel satisfied.

Roughly, protein and carbohydrate each provide about 4 calories per gram and fat about 9, which is why fatty foods are more calorie-dense. Your daily targets in the app are a guide, not a test — most people do well aiming for enough protein and fibre while keeping added sugar and salt modest.

Balance across the day matters more than any single meal. This is general wellbeing information, not personalized dietary advice; a doctor or registered dietitian can set targets for your needs.