Macronutrients—proteins, fats, and carbohydrates—play a key role in fueling your body and supporting recovery. Carbs provide energy for exercise, protein helps repair and build muscle tissue, and fats are important for hormone production and long-lasting energy. Balancing these macronutrients is key for performance.

Protein is crucial for muscle repair and growth, especially after exercise. It also supports immune function, enzyme production, and hormone regulation. For gym-goers, protein is essential for recovery and maximizing muscle gains.

The Australian Dietary Guidelines recommend adults aim for 0.8g of protein per kilogram of body weight. However, if you’re exercising regularly or aiming to build muscle, you may want to increase this to about 1.2–2.0g per kilogram, depending on your activity level.

Basal metabolic rate (BMR) is the amount of energy your body needs to perform basic functions at rest, such as breathing, circulation, and cell production. It is typically measured in calories per day. BMR is influenced by factors such as age, gender, weight, and muscle mass. A higher BMR means your body burns more calories at rest, while a lower BMR indicates fewer calories burned.

You should reassess your calories and macros every 4-6 weeks, especially if your goals or body composition are changing. If you’re losing or gaining weight, or if you experience a plateau, it’s a good idea to adjust your intake.

Additionally, changes in activity levels, age, or lifestyle may require recalculating your needs more frequently. Regularly tracking progress helps ensure your nutrition plan aligns with your goals.

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. Essentially, you’re burning more energy than you’re taking in, prompting your body to use stored fat as fuel. This is the key to losing weight.

When you’re in a calorie deficit, your body begins to break down stored fat for energy, which can lead to weight loss.

However, if you’re too extreme with your deficit, it can affect your metabolism, muscle mass, and overall energy levels. That’s why it’s important to approach a calorie deficit with balance and care.

Yes, a moderate calorie deficit is safe and effective for weight loss when done properly.

The Australian Dietary Guidelines suggest aiming for no more than 0.5 to 1kg of weight loss per week. Extreme calorie deficits can lead to nutrient deficiencies and loss of muscle mass, so aim for a slow and steady approach.

Maintenance refers to the number of calories you need to consume to maintain your current weight. It’s the balance point where the calories you eat equal the calories your body burns for daily functions and activity.

A calorie surplus occurs when you consume more calories than your body needs.

This is typically used for muscle gain or when you’re trying to put on weight. The excess calories are stored as fat, but ideally, you want to aim for a slight surplus to ensure lean muscle growth rather than excessive fat gain.