Carbs, Fats, and Proteins – Which One REALLY Matters for Fat Loss & Muscle Gain? ??????

Ever wondered which macronutrient is truly the key to transforming your body? If you’ve tried to lose fat or gain muscle, you’ve probably heard all sorts of conflicting advice:

? “Carbs make you fat.”

? “Cutting fats will help you lose weight faster.”

? “Protein is the only thing that matters for muscle gain.”

The truth? ALL macronutrients matter—but in very different ways when it comes to body recomposition.

?? Here’s a quick read for you today—because once you understand this, fat loss and muscle gain will feel so much easier.

What Each Macronutrient Actually Does

Before we start demonising carbs or overloading on protein, let’s break it down:

? Carbs: Your Body’s Fuel Source

? Carbs are NOT the enemy. They provide energy for your workouts and daily activity.

? The real issue? Eating too many refined carbs (sugary drinks, pastries, white bread) without burning them off.

? Smart choice: Stick to complex carbs like whole grains, oats, sweet potatoes, and fruits to keep energy levels stable.

? Fats: The Hormone Regulator

? Fats don’t make you fat—excess calories do.

? Healthy fats (avocados, nuts, olive oil, fatty fish) help with hormonal balance, brain function, and nutrient absorption.

? Bad fats (processed vegetable oils, deep-fried foods) = inflammation + weight gain.

? Smart choice: Keep a balanced intake of good fats while avoiding excessive deep-fried foods and trans fats.

? Protein: The King of Body Recomposition

? Protein is non-negotiable if you want to build or preserve muscle.

? It has the highest thermic effect of food (TEF)—meaning your body burns more calories digesting protein than carbs or fats.

? Key benefits:

?? Builds and repairs muscle

?? Keeps you full longer (reduces cravings)

?? Helps prevent muscle loss during fat loss

A good guideline: 1.6 - 2.2g of protein per kg of body weight daily.

?? Example:

If your weight is 65kg, then your protein intake should be:

? Minimum: 65kg × 1.6g = 104g of protein per day

? Maximum: 65kg × 2.2g = 143g of protein per day

?? So, if you weigh 65kg, your ideal protein intake should be between 104g - 143g daily, depending on your goals.

What does that look like in food?

Here’s a rough breakdown of how you can hit ~120g of protein in a day:

?? 2 large eggs = ~12g

?? 100g chicken breast = ~31g

?? 100g salmon = ~25g

?? 1 cup Greek yogurt = ~20g

?? Handful of almonds (~30g) = ~6g

?? 1 scoop whey protein = ~25g

Total: ~119g protein ?

This can be adjusted based on your preferences and lifestyle!

So, Which One Matters MOST for Body Recomposition?

?? Protein. Hands down.

Here’s why:

?? It preserves muscle when you’re in a calorie deficit (losing fat).

?? It helps build muscle when you’re in a calorie surplus (gaining muscle).

?? It keeps you full longer, helping with appetite control.

?? But here’s the catch: It’s not just about eating one macronutrient—it’s about getting the right balance for your goals. Because eating only protein without enough carbs for energy or healthy fats for hormone regulation won’t give you the results you want.

How to Get Your Macronutrient Balance Right

If you’re feeling stuck, here’s a simple way to structure your meals:

?? Protein (40%) – Prioritize lean meats, fish, tofu, eggs, protein shakes.

?? Fats (30%) – Opt for healthy fats like avocado, olive oil, nuts, and fatty fish.

?? Carbs (30%) – Stick to complex carbs like brown rice, oats, quinoa, and fruits.

?? Not sure how much you should eat? A simple starting guide:

? Fat loss: Moderate carbs, high protein, moderate fat

? Muscle gain: Higher carbs, high protein, moderate fat

? Maintenance: Balanced intake of all three

Final Thoughts

At the end of the day, there’s no single “bad” macronutrient. It’s about balance and strategy:

? Carbs aren’t the enemy.

? Fats won’t make you fat.

? Protein is your best friend for body recomposition.

If you’re serious about transforming your body, it’s time to get your macronutrients right.

?? Curious if your current diet is helping or hurting your progress? Let’s chat—drop me a DM! ??

Here to make health & fitness simple for you,

Jamie