Protein

1g = 4 calories
Protein is the mother of all muscle building macronutrients. It contains the amino acids that you body uses to repair and build muscles. Proteins are contained in milk, eggs, meat and whey protein.

Carbohydrates

1g = 4 calories
Whether complex (veggies, oatmeal) or simple sugar, carbohydrates are metabolized into glucose which provides your muscles and brain with energy. Foods high in carbohydrates include breads, pastas, potatoes, and rice.

Fat

1g= 9 calories
Fat is essential for the proper functioning of the body. However, with more than twice the calories per gram than a gram of either protein or carbs, fat consumption should be limited to healthy sources such as olive oil, avocados and almonds.