Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in large amounts to function. Each one has a distinct job. None of them is optional, and none of them is the enemy. Everything in Ravenous starts here: your goals, your rings, your AI Coach's advice. Understanding what each macro actually does makes every other number in this app make sense.

Protein is made of amino acids, the literal raw material your body uses to build and repair muscle, skin, hormones, and enzymes. Why it matters: • The only macro your body cannot store or synthesize efficiently on its own — you need a steady supply • Highest thermic effect of any macro — your body burns more calories digesting protein than carbs or fat • Most effective macro for staying full, reducing cravings • Preserves lean muscle during a calorie deficit — without enough protein, weight loss can come from muscle as much as fat • Directly drives recovery from training Where it comes from: meat, poultry, fish, eggs, dairy, legumes, tofu, and other plant proteins. General reference range: research commonly supports roughly 0.7–1g of protein per pound of body weight per day for active individuals, though needs vary by goals, activity level, and individual factors. Your personalized goal is set in Body Metrics.

Carbohydrates break down into glucose, your body and brain's preferred energy source. They are not inherently fattening — they are fuel. Why they matter: • Primary energy source for high-intensity training and daily brain function • Replenish glycogen (stored energy) in your muscles after training • Fiber, a type of carbohydrate, supports digestion and gut health • Chronically low carb intake can hurt training performance and recovery for most active people Not all carbs are equal: • Fiber-rich, minimally processed carbs (vegetables, fruit, whole grains, legumes) digest slower and support stable energy • Refined, low-fiber carbs digest fast and can cause faster blood sugar swings — relevant if you're using the Glucose tracker Where they come from: grains, fruit, vegetables, legumes, and dairy.

Dietary fat is essential, not optional. It's required for hormone production, vitamin absorption, and cell function. Why it matters: • Testosterone and other hormones require adequate dietary fat to be produced properly • Fat-soluble vitamins (A, D, E, K) can only be absorbed alongside dietary fat • Supports long-lasting satiety • A calorie-dense, efficient energy source Not all fats are equal: • Unsaturated fats (olive oil, nuts, avocado, fatty fish) generally support cardiovascular health • Saturated fat in moderation is a normal part of most diets • Trans fats, found in some processed foods, should be minimized Where it comes from: oils, nuts, seeds, avocado, fatty fish, egg yolks, and fattier cuts of meat.

You'll notice protein is front and center in this app. That's deliberate, not a dismissal of carbs or fat. Protein is the macro most people under-eat, most directly tied to body composition results, and the hardest to make up for after the fact. Carbs and fat are easier to hit incidentally through normal eating. Protein usually isn't. Hit your protein number first. Build your carbs and fat around your energy needs and training demands. That's the logic behind every goal this app calculates for you.

Your macro goals in this app aren't arbitrary — they come from your TDEE (Body Metrics), your activity level, and your stated goal. • Protein ring — daily protein target, see Section 2 for why this comes first • Carb and fat targets — calculated to fill the rest of your calorie goal based on your training demands • AI Coach — references your actual macro intake, not generic advice • Glucose tracker — carb quality and timing directly affects the readings you log there This screen is the "why" behind every number you see elsewhere in Ravenous.