If you’ve been looking to make modifications to your current diet chances are you’ve probably heard about macros.
But what are macros? Why do they matter?
There are three macronutrients that provide us with energy in the form of calories, Theses three macronutrients are carbohydrates, fats and proteins.
Carbohydrates (4 Cal/gram)
Generally speaking, carbohydrates make up the largest portion of an individual’s caloric intake. This comes to no surprise as major health organizations recommend that 45-65% of your daily calories come from carbs.
Carbohydrates are primarily the main source of energy for the body. Most of the carbs you consume will transform into glucose where it is immediately available for the body to use. Once the amount of glucose necessary for the body’s immediate use is exceeded, it is stored in several hundred grams for later use in the liver and muscles as glycogen. Additional carbs are stored as fat in your body’s fatty cells.
You can obtain carbohydrates from almost any food source. More specifically, carbs come from sources such as fruits, vegetables, whole grains and dairy products.
Fats (9 Cal/gram)
Fats have the highest caloric count, providing 9 calories per gram. It is generally advised that 20-35% of your daily caloric intake come from fats.
In the age where fats are perceived as evil, this macro is extremely important when it comes to hormone production, body temperature maintenance and nutrient absorption. In order to mitigate the stigma of fats, try to focus on consuming healthy fats instead of avoiding them. Aside from effectiveness, sustainability should always be assessed in any diet.
Sources of fats can be found in nuts, avocado, fatty meats and fish, vegetable oils and butter.
Proteins (4 Cal/gram)
Similar to carbohydrates, proteins provide 4 calories per gram.
Proteins are involved in a staggering amount of processes such as forming tissues, immune function and cell signaling. It is suggested that 10-35% of your caloric intake come from proteins. This percentage may vary depending on your exercise goals, age and body composition.
Sources of proteins are fish, eggs, beans, meats and fish.
Personalizing Macronutrient Breakdown
After determining the total amount of calories to consume each day, deciding what macronutrient ratio best fits your needs is the next step.
Below are the acceptable macronutrient distribution ranges based on a 2,000 calories per day diet:
Carbs: 45-65%
Fats: 20-35%
Proteins: 10-35%
As many of you may already know, this isn’t exactly a one size fits all situation. It is important to keep in mind that these guidelines may not always be beneficial to your specific goal, therefore your fitness goals should be taken into consideration when modifying macronutrient distribution.
For example, if an individual wants to lose excess body fat and have better blood glucose levels a more suitable meal plan would consist of 35% carbs, 25% fat and 40% protein. A long-distance runner, on the other hand, may want to increase their carbohydrate intake whereas a body builder would only increase their protein intake.
Tracking Macros and Calorie Intake
Knowing what macronutrients are without closely monitoring your intake won’t do you much good.
If you’ve ever heard the term “tracking macros” this simply means to log the foods you eat on a journal, website or app.
Apps on both Android and iPhone provide the most convenient way to help you track your macros. Some apps such as MyFitnessPal or My Macros+ are great for helping beginners track their macros.
Many of these apps facilitate the process by featuring a barcode scanner that transfers the nutrient information of the item into your log.
Although it is important to stay consistent, going slightly over or under your intended macro count should not discourage you from staying on track. Your goals can still be met despite being a few grams under or over each day.