Macronutrients
| Macro | Cal/g | Role | Sources |
|---|
| Protein | 4 | Build and repair tissue, enzymes, hormones | Meat, fish, eggs, beans, tofu |
| Carbohydrates | 4 | Primary energy source for brain and muscles | Grains, fruits, vegetables, sugar |
| Fats | 9 | Hormone production, vitamin absorption, energy storage | Oils, nuts, avocado, fatty fish |
Recommended Daily Intake
| Nutrient | General Guideline |
|---|
| Protein | 0.8g/kg bodyweight (sedentary) — 1.6-2.2g/kg (athletes) |
| Carbs | 45-65% of total calories |
| Fat | 20-35% of total calories |
| Fiber | 25g (women), 38g (men) |
| Water | 2-3 liters/day (varies with activity and climate) |
Reading Food Labels
| What to Check | Why |
|---|
| Serving size | All numbers are per serving — a "small" bag may be 2.5 servings |
| Added sugars | Limit to <10% of daily calories (~50g for 2000 cal diet) |
| Ingredients list | Listed by weight — if sugar is first, put it back |
Key Micronutrients
| Nutrient | Food Sources |
|---|
| Iron | Red meat, spinach, lentils — pair with vitamin C for absorption |
| Calcium | Dairy, fortified plant milks, leafy greens |
| Vitamin D | Sunlight, fatty fish, fortified foods — most people need supplements in winter |
| B12 | Animal products only — vegans MUST supplement |
Pro Tip: You can't out-train a bad diet. Weight loss is 80% nutrition, 20% exercise. Focus on whole foods, adequate protein, and fiber. If it comes in a package with 20+ ingredients, it's probably not food — it's a food-like product.