Have you ever heard someone say they’re tracking their macros and thought, “I have no idea what that means, but it sounds important”? Let’s break it down and make sense of it all.
What Are Macros?
Macros is short for macronutrients, the nutrients our body requires in large amounts. The three primary macronutrients are protein, carbohydrates, and fats. While alcohol is also considered a macronutrient, it is not essential for sustaining life (though some might disagree!). Together, these macronutrients provide the calories (energy) your body needs to function.
Why Are Macros Important?
Each macronutrient plays a unique role in your body. Here’s a breakdown:
Protein: The Building Blocks
Protein is composed of amino acids, 11 of which your body produces naturally. The remaining nine are essential amino acids that must come from your diet.
Why is protein important?
- Supports immune, hormone, and enzyme function
- Promotes healthy hair and skin
- Helps maintain muscle during calorie deficits or aging
- Stimulates muscle growth and recovery
- Enhances satiety (keeps you feeling full)
Calories per gram: 4
How much do you need?
- Recommended: 1-1.5g/kg of body weight
- Active individuals: 1.7-2g/kg of body weight
Sources of protein:
- Meat, fish, and eggs
- Dairy products
- Protein powders
- Legumes
Carbohydrates: The Energy Source
Carbohydrates are made of carbon, hydrogen, and oxygen (CHO). They include sugars, starches, and fibers found in fruits, vegetables, and grains.
Why are carbohydrates important?
- Carbs are delicious and enjoyable.
- They provide dietary fiber, essential for gut health and balanced blood sugar.
- Carbs are the body’s preferred energy source, especially for high-intensity exercise.
Calories per gram: 4
Sources of carbohydrates:
- Fruits (yes, bananas are okay!)
- Vegetables (technically carbs!)
- Oats, cereals, rice, pasta, and bread
- Corn (technically a grain)
- Sugars, energy gels, and juices
Fats: Flavor and Function
Fats have been unfairly demonized but are essential for various bodily functions. They come in three types:
- Saturated: Found in cheese, milk, and red meat
- Monounsaturated: Found in olive oil, almonds, and avocados
- Polyunsaturated: Found in salmon, walnuts, and flaxseed
Why are fats important?
- Aid in cell signaling and hormone production
- Support immune function and healthy membranes
- Help absorb fat-soluble vitamins
- Provide a dense energy source
- Reduce inflammation (omega-3 fats)
Calories per gram: 9
How much do you need?
- General recommendation: 0.5-1.2g/kg per day
- Minimum: 20% of total calorie intake
- For women: At least 50g/day to support hormones
Healthy fat sources:
- Avocados, nuts, seeds, and olive oil
- Fatty fish like salmon and tuna
- Grass-fed butter
Alcohol: The Optional Macro
While alcohol provides calories, it is not essential. Moderation is key to minimizing its impact on fitness, recovery, and sleep.
Calories per gram: 7
Should You Track Macros?
Tracking macros can be a helpful tool but is not necessary for everyone. Once you establish healthy eating habits, macro tracking can assist in reaching body composition goals. However, it’s not a one-size-fits-all solution.
If you’re stuck eating 1,200 calories with no results, you might need a reverse diet to reset your metabolism. Always consult a professional to tailor macros to your unique needs and goals.
Ready to Take the Next Step?
If you’re curious about macros and need personalized guidance, we’re here to help! Click below to schedule a free discovery call and start your journey to a healthier, more balanced lifestyle.