Macronutrients: What are They and How do They Fit in My Diet??
We’ve all heard of macros but what even are they? When it comes to building the body you want, understanding them is a huge game-changer. Whether your goals are to build muscle, lose weight or stay in optimal condition for a sport you play, your macro split matters and will differ a lot more than you might think. Today we’re going to break down what macros are, and why they matter. By the end of this you’ll have a basic foundation to build a diet that makes sense for you and your goals. Lets get started
What Are Macronutrients?
The basic definition would be “the nutrients your body needs in large quantities in order to function properly.” They provide us energy, support the body’s many processes, and play a role in building muscle and brain function. There are 5 macronutrients but we’re only going to cover the energy yielding ones like:
Proteins
Carbohydrates
Fats/Lipids
Each of them serve its own unique purpose so having a good balance is key to keeping a healthy body.
The Big 3: Roles and Benefits
Protein - The Building Block
Lets start with the number one hero of the day. Protein is the macronutrient that is essential for building and repairing tissues. Among these include, muscles, skin, and organs. Not only that, it’s also involved in producing certain enzymes and hormones that regulate bodily function.
Sources: You can get protein primarily from lean meats (chicken, turkey, beef) fatty ones too but for pure protein stick to lean. You can also get it from fish, eggs, dairy, legumes, tofu and protein powders.
Proteins yield 4 calories per gram
Role in diet: proteins fuel muscle repair and growth, they help maintain a strong immune system and they help keep you satiated
Carbohydrates - The Energy Provider
Following the hero of the day we have the supposed “villain”. Carbohydrates kind of get a bad rap these days. Most fad diets will tell you that they are bad or that you don’t need them. But did you know that carbohydrates are your body’s primary energy source? They break down into glucose which fuels your muscles and more importantly your brain! That’s not to say go crazy on the added sugars (because that would be bad) but don’t feel the need to completely avoid carbs otherwise you’ll miss out on a lot of nutritious options for you. Disclaimer: I’m not a doctor (yet), if you are a diabetic, consult your physician or dietician on proper carbohydrate intake.
Sources: Fruits, vegetables, whole grains (rice, oats, quinoa) legumes, and starchy foods like potatoes.
Like protein, carbohydrates yield 4 calories per gram.
Role in diet: Carbs are excellent for fueling workouts, supporting brain function, and replenishing glycogen after exercise.
Fats - The Essential Supporter
Fats along with carbs also get a bit a little demonized, but make no mistake they’re just as crucial for your health as the others. Not only do they provide long lasting energy, but they also support hormone production and enable your body to absorb fat-soluble vitamins (A,D,E and K).
Sources: Nuts, seeds, avocados, fatty fish, olive oil, coconut oil
Fats yield 9 calories per gram
Role in diet: Fats are key for hormone regulation and brain health. Because of their energy density, they’re also great for overall energy balance. Just make sure you are mindful about how much you eat, remember, their energy yield is more than double the other macronutrients.
Using Macronutrient Knowledge to Build Your Diet
Now that we have a basic idea of how Macros work, lets apply this knowledge to your diet! Here’s how:
Determine Your Goals
Weight loss: Focus on a calorie deficit with higher protein to preserve muscle mass, increase satiety and to leverage the Thermic Effect of Food (TEF).
Muscle Building: Eat in a calorie surplus with an emphasis on protein and carbs for proper recovery and growth.
Maintenance: Balance your macros to support your activity levels and overall health.
Performance Enhancement: Ensure adequate carb intake to fuel training sessions and promote recovery.
2. Calculate your Macro Needs
Here’s a basic starting point for a macro breakdown
Protein: 0.8-1.2 g per pound of bodyweight
Carbohydrates: 2-4 g per pound of bodyweight (depending on activity level)
Fats: 0.3-0.5 g per pound of bodyweight
You can play around with these numbers to suit your goals and preferences. For example, someone who’s more active might require the higher end of carbohydrates while someone who is focused on weight loss might prioritize proteins. REMEMBER!!! As you slide one macro up, you have to adjust the others down to maintain a proper energy balance. Ex. More carbs, less fat, or vice versa or however you want to balance your macros.
3. Plan Your Meals
Use your macro targets to structure your meals. Try to include a good balance of protein, carbs, and fats in each meal. Here are some practical tips for you. (NOT A MEAL PLAN)
Breakfast: Oatmeal with a scoop of whey protein powder, topped with nuts and berries
Lunch: Grilled chicken with quinoa and some roasted vegetables.
Dinner: Salmon with sweet potato and steamed broccoli.
Snack: Greek yogurt with a drizzle of honey
4. Track and Adjust
Use tools like myfitnesspal or loseit to track your intake and make sure you’re hitting your macro targets. The most important thing is FLEXIBILITY! It doesn’t have to be perfect every day. Focus on building consistency over time.
Final Thoughts
Knowledge of macronutrients is supremely important to any successful diet plan. If you understand what they are and how they work, and how to balance them, you can take complete control of your nutrition and work toward a stronger, healthier and more confident you! I challenge you to take control today. Get out some paper, write down your goals, calculate those macros, build that meal plan and document the results, you won’t be sorry! If you liked this article, comment down below what you took away from it! Til next time guys and girls.
