What Are Macros? The Balancing Act of Nutrition
Macros are also known as macronutrients, where the big chunks of energy or calories come from. There are three primary macronutrients carbohydrates, protein, and fats. Each of these macronutrients plays a role in the body, and we should all understand their different functions.
Carbohydrates: The Controversial Macronutrient
First up, let’s tackle carbohydrates, which are currently one of the most controversial macronutrients. Carbohydrates provide around four calories per gram. There are simple carbohydrates and complex carbohydrates. Simple carbs immediately break down into glucose in your system, while complex carbs are full of fiber and are much slower to break down as well as fiber not turning to glucose. Carbohydrates are considered nonessential, meaning your body can make what it needs to survive. However, this doesn’t mean you should avoid them, they do contain micronutrients. Carbohydrates serve three primary functions in the body: they’re burned for quick fuel, stored as glycogen for future energy needs, or converted and stored as fat.
Proteins: The Building Blocks
Proteins also offer four calories per gram and are composed of amino acids and polypeptides. They can be complete (usually from animal sources) or incomplete (from plant sources). Proteins are crucial for building structures in the body, from hormones and neurotransmitters to enzymes. It’s essential to get complete amino acid profiles through your diet for your body’s building blocks.
Fats: The Misunderstood Nutrient
Fats, with nine calories per gram, have a bad reputation for making us fat. However, it’s the energy surplus that causes weight gain, not fat itself. Fats are burned for fuel, used for building cell membranes and hormones, or stored as adipose cells for future energy needs. They are essential for a healthy body.
Alcohol: The Overlooked Macronutrient
Alcohol is a separate macronutrient, offering seven calories per gram. It’s often confused with carbohydrates but is processed differently by the body. Alcohol is considered a toxin and is processed first before other macronutrients. Knowing the order in which these macronutrients are processed is crucial for understanding how your body deals with them.
Calculating Your Macros
To figure out your macronutrient, start with the following guideline.
- Total Calories – Find what your TDEE or total daily energy expenditure should be. This is a great calculator for that purpose https://tdeecalculator.net/
- Protein – To figure your protein shoot for 1 to 1.2 grams per pound of your ideal body weight.
- Fat – For fat you need a minimum of 0.25 grams per pound of your current body weight and can increase exponentially from there to 85%
- Carbs – Carbohydrates fill in the calories that are left.
The above is just a guide and should be adjusted to what works best for your body and goals.
Tracking Macros
When tracking your macros, it’s best to focus on grams, not percentages. This approach ensures consistency and accuracy. Consider using a reliable tracker like Chronometer, which helps you monitor your macros and micronutrients effectively.
Wrapping Up – Macros as a Temporary Tool
Everybody should have a basic understanding of macros. Tracking is useful to help figure out what you are eating and how much. It is important to remember that these are tools. It is important not to let tracking become an obsession. Use it as a temporary tool to understand what you are eating and to figure out where to make adjustments to reach your goals.
Macros should support your overall health, not control your life. Prioritize your protein and find the right balance of fats and carbohydrates that works for your body and goals.