Carbs and protein supply 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g. Your daily ratio drives body composition more than total calories alone, especially for athletes.

Higher protein (1.6–2.2 g/kg) preserves lean mass on a cut and maximises gains on a bulk. Keto (≥70% fat, ≤50 g carbs) shifts the body into ketosis.

Spread protein roughly evenly across meals — 25–40 g per sitting maximises muscle protein synthesis.