Nutrition

Energy, protein and the rest of the macros: the hierarchy of what really moves the needle.

The nutrition hierarchy

What matters most, from greatest to least: total calories, then protein and macros, then micronutrients and fibre, then timing, and lastly supplements. Optimising the small stuff (timing, supplements) before the big stuff (calories, protein) is a waste of time.

How to apply it

• Sort your priorities: calories and protein first
• Do not obsess over details until you have the basics down

Energy balance

The first law of thermodynamics rules: eat more than you burn and you gain weight; less and you lose it. Every diet 'that works' does so because it changes your calorie balance, not through metabolic magic. Foods differ in satiety and quality, but calories decide your weight.

How to apply it

• Work out your maintenance and adjust it to your goal
• Use the Macros calculator and the Rate of weight change calculator

Protein: the key macro

1.6–2.2 g/kg/day maximises muscle retention and gain. It is the most satiating macro and the one with the greatest thermic effect (you burn more digesting it). In an aggressive deficit, or for very lean people, go up towards 2.3–3.1 g/kg of lean mass to protect your muscle.

How to apply it

• Aim for 1.6–2.2 g/kg of protein a day
• Prioritise complete sources: meat, fish, eggs, dairy, soy

Protein distribution

Spreading protein across 3–5 servings of ~0.4 g/kg (≈2.5–3 g of leucine) maximises protein synthesis at each meal. Above ~0.55 g/kg per serving the extra is barely used for muscle. Even so, your daily total matters more than a perfect split.

How to apply it

• Spread your protein across 3–5 meals if you can
• Use the Protein per meal calculator to check

Fats

Essential for hormones, vitamin absorption and health. Do not go below ~0.5–0.8 g/kg. Prioritise unsaturated fats (olive oil, nuts, oily fish) and make sure you get omega-3. Fat provides a lot of calories (9 kcal/g), so adjust it to your goal.

How to apply it

• Do not drop fat below ~0.5 g/kg
• Include oily fish or consider omega-3 if you do not eat it

Carbs

The preferred fuel for intense training. They do not make you fat by themselves, nor 'at night': what makes you gain is a calorie surplus. They fill your glycogen and improve performance and recovery. Prioritise sources with fibre and adjust the amount to fit your other macros.

How to apply it

• Put most of your carbs around training if that helps you
• Choose whole grains, fruit and tubers as your base

Fibre and hydration

Aim for ~14 g of fibre per 1000 kcal (≈25–38 g/day) for satiety, gut health and glycaemic control. Drink ~30–40 ml/kg of water, more if you sweat a lot or live somewhere hot. Both are simple and pay off enormously for your health and adherence.

How to apply it

• Fill half your plate with vegetables and eat fruit daily
• Drink water consistently; clear urine is a good sign

Nutrient timing

The exact time you eat has a small effect compared with your daily total. The post-workout 'anabolic window' lasts hours, not 30 minutes. Placing protein and carbs around training helps performance and recovery a little, but it is not decisive.

How to apply it

• Eat protein in the hours around training, without stressing
• Do not sacrifice your daily total chasing perfect timing

Adherence over perfection

In the big head-to-head trials (A TO Z, DIETFITS), low-carb and low-fat tie once calories and protein are matched. The diet you can stick to wins. The best diet is the one that fits your life, your tastes and your satiety, not the strictest one.

How to apply it

• Choose an approach you can sustain for months, not days
• Leave room for treats: flexibility improves adherence