Beyond simple weight loss. Optimize your Protein, Carbs, and Fats for specific physiological goals.
"Calories in, calories out" determines your weight, but macros determine how you look and feel. Protein builds muscle and keeps you full. Carbs fuel high-intensity training. Healthy fats regulate hormones. Optimizing this ratio is the key to body recomposition.
Understanding the strict 70/25/5 ratio required to enter constant Ketosis.
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Stop spinning your wheels. Learn the protein rules for maximum hypertrophy.
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Open Tool →There is no universal best. Keto uses 70% fat. Bodybuilders often use 40% protein / 40% carbs / 20% fat. The best split is the one that supports your training style and that you can sustain long-term.
For most people, no. Green leafy vegetables are so low in calories and high in fiber that you can eat them freely. However, starchy vegetables like potatoes, corn, and peas should definitely be tracked as carbs.
Yes, sugar is a simple carbohydrate. In your macro count, it's just a carb (4 calories/gram). However, for health and satiety, complex carbs (oats, rice, quinoa) are superior because they digest slower.
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