The Three Macronutrients — The Naked Wellness Company
The Naked Wellness Co. No. 013
The Three
Macronutrients

Protein, carbohydrates, and fat — the three nutrients your body needs in large amounts to function, fuel training, and recover. Everything else is built on getting these right.

The breakdown
Three nutrients.
Three jobs.
Protein
4 kcal / gram
Role
Builds and repairs muscle tissue. Supports hormones, enzymes, immune function.
Sources
Meat, fish, eggs, dairy, legumes, protein powder.
Carbohydrates
4 kcal / gram
Role
Primary fuel source for high-intensity training. Replenishes muscle glycogen.
Sources
Rice, oats, bread, fruit, potatoes, pasta.
Fat
9 kcal / gram
Role
Hormone production, vitamin absorption, sustained energy at lower intensities.
Sources
Olive oil, nuts, avocado, eggs, fatty fish, butter.
Calorie density
Not all grams
are equal.

For every 100 calories eaten, this is the rough macro split if you ate only that macro:

PROTEIN
CARBS
FAT

Fat contains more than twice the calories per gram as protein or carbs — which is why high-fat foods are calorie-dense, not inherently bad.

Protein: 4 kcal/g
Carbs: 4 kcal/g
Fat: 9 kcal/g
Getting it right
Three principles.
Apply in order.
I
Protein first. Hit your protein target before worrying about carb-to-fat ratios. It's the most important macro for anyone training.
II
No macro is bad. Carbs aren't evil. Fat doesn't make you fat. Context and total calories determine outcomes.
III
Adjust to your goal. Fat loss, muscle gain, and performance all have different optimal macro splits. One size does not fit all.
The Naked Truth

You cut carbs because someone told you to. You cut fat because someone else did. Meanwhile you never once hit your protein target. That's the one that actually matters most.

Stop eliminating. Start prioritising. Fix protein first — then we talk about the rest.

The Naked Wellness Company