What Are “Macros” and Why Are They Important?
You may have a general idea of how many calories to eat in a day, but then comes the all-important question of what to eat. Knowing what types of food to eat and in what amount will be vitally important in achieving and maintaining your goals. It’s easy to become overwhelmed by the excess of information and fad diets out there telling you what (or what not) to eat, but it shouldn’t be so difficult. Understanding macronutrients will help empower you to make decisions that align with your personal health goals and that promote your well-being.
WHAT ARE MACROS?
Macronutrients (macros) refer to the nutrients that you need in large quantities. The three macronutrients are protein, fat, and carbohydrates. They provide your body with energy, and each performs specific functions in maintaining your body’s systems and structures.
WHY ARE THEY IMPORTANT?
Understanding macronutrients gives you a general idea of what you need to eat in a day to meet your goals. Protein, fat, and carbohydrates are all part of a healthy diet so you should not seriously restrict or cut out any of them permanently. The purpose of tracking your macros is to give you a general snapshot of what you need to eat in a day so don’t stress out too much about it. Focus on choosing whole foods that are good sources of the macronutrient you need and eat intuitively.
HOW TO CALCULATE
Looking at the total calories you consume in a day, you should have:
45 – 65% from carbs
20 – 30% from fat
10 – 35% from protein
In 1 gram, each macronutrient provides different amounts of energy:
Protein yields 4 calories
Carbs yield 4 calories
Fats yield 9 calories
FYI – alcohol yields 7 calories per 1 gram, so don’t ignore those liquid calories!
WHEN TO ADJUST
Listed above is the general range for the macronutrients you should be consuming but within those ranges you may need adjust the amounts depending on your specific goals. For instance, if you are trying to gain muscle you will need to increase your protein intake and use the higher side of the recommended range. If you are training for a marathon you will need to increase your carbohydrates to meet the increased energy demand and supply your training needs.
Traversing your nutrition can be tricky. It’s important to properly fuel your body so that you can reach your fullest potential and achieve your goals. If you would like help finding the right macronutrient breakdown and nutrition plan to meet your goals, feel free to reach out and we’ll get you set up!