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We see the term “macronutrients" everywhere, but have you asked yourself questions: “What are macronutrients?”, “Are they important?”, “And which ratio is the best for you?”
Macronutrients, or macros for short, are nutrients needed in large amounts. For your information, nutrients are environmental substances used for energy and bodily functions.
Macronutrients are composed of three familiar nutrition groups: protein, carbohydrates and fat. When these elements meet, they will provide calories for the body, which promotes your energy and makes you feel powerful.
As a certain role for the body, each macronutrient is an indispensable ingredient in daily meals. You can see the calories contained in these nutrition groups as below:
For example, when a food label includes 5g of carbohydrates, 5g of protein and 0g of fat, it means that the product contains 40 calories. Or, with an apple having 95% of carbs, 2% of protein and 3% of fat, it is classified as a carb food.
Now, let's find out more about carbohydrates, protein and several types of fat!
Carbohydrates include starches, sugars and fiber. As a material source for your body and brain, carbohydrates keep your mind awake and boost your strength.
Studies have shown, an adult should get 45-65% of calories coming from carbohydrates. Carbohydrates are divided into 2 types:
Do you know fiber is a form of non-energy carbs found in many fruits, vegetables and nuts? So, you might want to take a look at some good carbs sources such as:
During digestion, proteins are broken down into small chains. In those chains, polypeptides accompany other individual units called absorbing amino acids. To make up proteins, there are 22 amino acids and 9 of them are essential. The reason is that your body cannot generate these amino acids itself.
Protein is the building block of cellular and muscle structures. In addition, protein supports your immune system, maintains and develops the formation of your hair, nails, and skin. According to some research, protein should make up 10-35% of adult calories. The amount of protein per day should depend on the bodyweight of each person, at least 0.8g/ kg/ day. For instance, an 18-year-old girl with a weight of 45 kg will require 36g of protein. For athletes in training seasons, those who lift weights will need 1.3-1.8g/ kg/ day.
Don’t misunderstand that fat will make you gain weight. Like carbohydrates and protein, fat plays an important role as it is a rich source of energy for the body and helps metabolize vitamins A, D, E and K.
There are 3 types of fat:
It has been said that 20-35% of daily calories should come from fat. Hence, you can choose some sources of unsaturated fat to prevent diseases and not be afraid of gaining weight such as:
To calculate the macros needed per day, here is the calorie calculation in your healthy diet.
The Macro Diet will help you stay in great shape with a good weight. Let me give you a simple example to help you understand!
For instance, I am 26 year old, 160cm tall and weigh 50kg. So according to Harric Benedict's formula: BMR = 655 + (9.6 x 50) + (1.8 x 160) - (4.7 x 26) = 1300.8.
With this basic metabolic rate, I can determine the amount of calories needed in a day by multiplying BMR with 1.375 (1.375 is the index for those who have light physical activities, from 1-3 times per week). To be specific, my total daily energy expenditure (TDEE) = 1300.8 × 1.375 = 1788.6.
So I need 1788 calories per day. With 1788 calories, I follow the standard diet with 40% carbs, 30% protein and 30% fat.
That means my daily allowance of carbs is: 715.2 / 4 = 178.8 grams.
Carbs (gram) = (TDEE x 40%) / 4
That means my total amount of protein per day is: 536.4 / 4 = 134.1 grams.
Protein (gram) = (TDEE x 30%) / 4
That means my total daily fat allowance is: 536.4 / 9 = 59.6 grams.
Fat (gram) = (TDEE x 30%) / 9
⇨ So my daily calorie intake would be: 178.8 grams of carbs, 134.1 grams of protein and 59.6 grams of fat.
According to nutritionist Sarah Wilkins, the percentage of macros you need to gain muscle and lose fat is 30-40-30, which is 30% of calories from carbohydrates, 40% of calories from protein and 30% of calories from fat...
After calculating TDEE, you can evaluate your calories depending on how much energy you should have per day. Here are some macronutrient rates you should know to increase muscle and lose weight.
Calories |
Carbohydrates (30%) |
Protein (40%) |
Fat (30%) |
1200 kcal |
90g |
120g |
40g |
1500 kcal |
112.5g |
150g |
50g |
2000 kcal |
150g |
200g |
66g |
If you want to lose weight, give this macronutrient ratio a try! Make sure you calculate the amount of macros the same way as you cut calories in your body. To have the best result, follow this diet and exercise frequently.
Balance your weight with this recommended macro ratio.
This is a diet in which you consume plenty of fat, enough protein and fewer carbs. It can be seen clearly through this macro ratio.
Low-carb or Low-carbohydrates Macro Diet reduces the amount of carbohydrates and sugar in your daily meals.
Through this article, we have learned of macronutrients and how to calculate them. Although taking macronutrients, vitamins and minerals are really crucial, don't forget to balance them, too. Enough is the best. Only doing that will make you have a healthy body and a relaxed mind.
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