macros: an overview
What are macros? Macronutrients, often shortened to “macros,” make up all the food you eat and are responsible for giving you energy and helping your body to function at its most efficient level. Macros are also responsible for the calorie count in your food and are an important factor in weight loss/gain, muscle maintenance/gain, or a combination of both! Eating in a calorie deficit, eating fewer calories than you burn in a day, will result in weight loss. Eating in a calorie surplus, eating more calories than you burn daily, will result in weight gain. However, while calories dictate overall WEIGHT loss or gain, macros determine your body composition. In other words, they determine if weight loss is fat loss or muscle mass. Vice versa, macros determine if your weight gain is an increase in lean muscle mass or fat. This is why it’s so important to take a holistic approach to your nutritional profile instead of simply focusing on the calories alone. Macronutrients consist of main categories: protein, carbohydrates, and fats. Each category plays vital roles in the overall health of your body!
Protein:
What is it?
Protein is an organic molecule made up of amino acids. Amino acids can be broken down into 2 categories: essential and non-essential. “Essential” amino acids are the amino acids that our bodies cannot produce; therefore, we must get these amino acids from our diet. “Non-essential” amino acids are those that can be synthesized and produced in our body.
How does it work?
Protein is responsible for muscle growth and maintenance through a process called muscle protein synthesis (MPS).
Proteins can act as enzymes in certain situations — they aid in digestion and energy production
Proteins are incredibly important structurally — some proteins provide rigidity and stability within tissues in the body
Proteins act as a form of transportation and storage of various nutrients
Proteins aid in satiety because they are the hardest macronutrient for the body to break down. As a result, you feel fuller for longer.
How should protein fit into my diet?
The amount of protein you should consume on a daily basis is dependent on your goals! Are you wanting weight/fat loss, maintenance, or to bulk? If you are trying to lean out, you should be eating anywhere from 0.5g/lb—1.0g/lb body weight. For maintenance, 1g/lb body weight is ideal. If you’re looking to increase your muscle mass, you should be eating 1.0—1.5g/lb body weight.
There are 4 calories per gram of protein.
Carbohydrates:
What are they?
Carbohydrates (carbs) are you body’s preferred source of energy. They can be broken down into 2 categories: simple and complex carbs. “Simple” carbs are easier for your body to break down and absorb. “Complex” carbs are absorbed more slowly.
How do they work?
Most importantly, carbs are the main source of energy for your brain, muscles, and cells.
Carbs are responsible for glycogen storage, aka your “energy reserve.”
Carbs provide many micronutrients through fruits and vegetables.
How should carbohydrates fit into my diet?
When calculating macros, carbs are typically calculated last. Once you’ve determined your protein and fat, the rest of your daily caloric intake is left to carbs. Since carbs are so vital to our body’s ability to function, the majority of your caloric intake should come from carbohydrates to support physical, cognitive, and other bodily functions.
There are 4 calories in a gram of carbohydrate.
Fats:
What are they?
Fats are composed of molecules called triglycerides and can be divided into two main categories: unsaturated and saturated fats. The classification of fats is based on their chemical composition.
Why are they important?
Fats are responsible for protecting our cells by forming a membrane around the cell.
Fats are the primary factor in determining hormone balances.
They are transport and storage vessels for various nutrients.
They make up our brain and nervous system.
They offer satiety and flavor!
How should fats fit into my diet?
Your daily percentage of fat is going to vary based on your goals, but can range from 22% to 30% of your total calories. Since fat recommendations are based off of percentages, they are based off of the calories that a particular individual is consuming
There are 9 calories per gram of fat.
