Whether you’re looking to lose weight or build muscle, calculating your daily macronutrient (Macros) requirements can help you reach your goals more easily.
Macros is short for macronutrients. Strictly speaking, there are 4 macronutrients which are:
Carbohydrates
Protein
Fat
Alcohol
But we’ll focus on the first 3 main ones this time.
What are Their Roles?
Carbohydrates
Carbs are your body’s primary fuel source. They also play roles in gut health and immune function.
Protein
Proteins are essential macronutrients providing amino acids, that contribute to structural and mechanical function, regulate processes in the cells and body, and provide energy if needed.
Fat
Fats or lipids, are essential macronutrients that are the main source of stored energy in the body, contribute to cellular structure and function, regulate temperature, and protect body organs.
How Much Energy Do They Provide?
Carbohydrates: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
macronutrient ratio
A well-balanced macronutrient ratio can enhance satiety, regulate blood sugar levels, and speed up metabolism. The generally recommended ratio is 40% carbohydrates, 30% protein, and 30% fat, but adjusting according to your body’s response and goals is essential.
Build Muscle: Carbs > Protein > Fat
Fat Loss: Protein > Carbs ≈ Fat
For muscle gain, in addition to protein, you also need to consume enough carbohydrates to replenish energy. For fat loss, a high-protein diet is ideal because the body uses more energy to digest protein.
Examples of Sources
CARBS
- Fruit
- Vegetables
- Grains
- Milk
Protein
- Meats
- Dairy
- Legumes
- Vegetables
- Grains
Fat
- Fat
- Oils
- Meats
- Dairy
- Plants
As you can see some foods contain more than one macronutrient in notable amounts, such as grains (carbohydrates and protein) and meats (protein and fat). All foods will have a combination of each macronutrient in varying ratios. So some foods can be categorised as a source of one macronutrient very easily.
The best way to learn which foods provide mostly macronutrients is to look at nutrition labels on food packaging or go online and search for the nutritional information. Keep doing this over time until you become more familiar.
