InspireGrowthFitness Macro & Nutrient Reference Guide

Protein

Daily target: ~1.2–2.0 g per kg of bodyweight

Protein is a macronutrient required in larger amounts and makes up a major part of daily calorie intake, alongside fats and carbohydrates.

Every cell in the body depends on protein for building, repairing, and maintaining tissues such as muscle, skin, hair, and organs.

Unlike carbohydrates and fats, protein is not a preferred or fast energy source and is generally used last for energy needs.

Common sources:

Meat, fish, eggs, legumes, soy products, nuts, some grains, protein powders

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Fibre

Daily target: ~25–40 g (increase gradually to allow digestion to adapt)

Fibre is a form of carbohydrate that the body cannot fully digest. It plays a key role in digestion and helps regulate blood sugar levels.

Adequate fibre intake supports fullness, gut health, heart health, and may reduce the risk of conditions like diabetes and constipation.

Soluble fibre dissolves in water and helps manage cholesterol and blood glucose, while insoluble fibre adds bulk to stool and supports regular digestion.

Common sources:

Oats, beans, lentils, apples, berries, whole grains, broccoli, vegetables

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Carbohydrates

Daily target: Varies based on goals and activity level

Carbohydrates are made of sugar molecules and provide the body with its primary energy source.

Complex carbohydrates digest more slowly, providing longer-lasting energy and greater nutrient density.

Simple carbohydrates digest quickly and can be stored as glycogen or converted to fat if unused.

Carbohydrates also support digestive health and play a role in heart and blood vessel function.

Common sources:

Fruit, dried fruit, potatoes, squash, rice, oatmeal, honey, bread, cereal, barbecue sauce, ketchup, candy, wine, beer

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Omega-3 Fatty Acids

Daily target: ~250–500 mg

Omega-3s are a specific type of dietary fat important for overall health.

Adequate intake has been linked to reduced inflammation and support for conditions such as heart disease, arthritis, asthma, ADHD, depression, and cognitive decline.

Omega-3s are essential components of cell membranes and also serve as an energy source.

Common sources:

Fatty fish such as salmon and sardines, flaxseeds, chia seeds, plant oils, some fortified eggs

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Vitamin D

Daily target: ~400–800 IU

Vitamins and minerals are micronutrients needed in smaller quantities but are essential for health.

Vitamin D helps maintain bone strength by improving calcium absorption and plays a critical role in immune function.

Because sunlight is a major source, deficiency is common in northern regions, especially during winter months. Vitamin D can also be harder to obtain through food alone.

Common sources:

Salmon, liver, eggs, yogurt, fortified milk, cereals, tuna

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Magnesium

Daily target: ~310–420 mg

Magnesium supports the function of over 300 enzymes in the body.

It is involved in protein synthesis, muscle and nerve function, heart rhythm, blood sugar regulation, and blood pressure control.

Common sources:

Nuts, seeds, beans, spinach, brown rice, beef, broccoli, oats, dairy products, potatoes, avocado, bananas

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Potassium

Daily target: ~3,500–4,700 mg

Potassium is found in every cell and is essential for muscle contraction, nerve signaling, and fluid balance.

Higher potassium intake is associated with better blood pressure regulation and often works best when sodium intake is monitored.

Some medications, such as diuretics, can increase potassium loss.

Common sources:

Spinach, sweet potatoes, kidney beans, orange juice, bananas, cantaloupe, broccoli

This guide provides a simple overview of the key macronutrients and micronutrients that support energy, performance, recovery, and overall health. Individual needs will vary based on body size, activity level, goals, and lifestyle, so these ranges should be used as general reference points rather than strict rules. Consistent intake from whole, nutrient-dense foods forms the foundation of a balanced nutrition plan.