What are macros? They are nutrients your body needs to function at its optimal level. The three main macronutrients are proteins, fats, and carbohydrates.
Protein provides amino acids and carbohydrates provide the body energy as this nutrient is the body’s main energy source. The calorie content of each macronutrient is the following:
What are macros? iStock-photo credit: colematt
Energy units of each Macronutrient
Carbs: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
The food sources of protein are the following:
- Chicken
- Turkey
- Beef
- Lamb
- Steak
- Salmon
- Shrimp
- Eggs
- Cheese
- Milk
- Yogurt
The food sources of carbs are the following:
- Brown Rice
- Oats
- Barley
- Bananas
- Apples
- Black Beans
- Lentils
- Chickpeas
The foods sources of fat are the following:
- Avocados
- Almonds
- Coconut oil
- Extra Virgin Oil
What does carbs do? It provides instant energy to the brain and central nervous system. Carbs are considered glucose and are stored in your muscles and liver as glycogen. And it’s also stored there for later use if you need the energy. The fiber in carbs you consume helps to promote healthy bowel movements and digestion.
One of the most important macronutrients when it comes to building lean muscle is protein. And the reasons why are because of the amino acids in it. The amino acids help to build and repair tissue in the muscles. It also helps to provide structure in the nails, hair, and skin.
Why would your body need fats as a macronutrient? Because It helps to store energy in the body that can be used when you are consuming the fewest number of calories. The fat also helps to insulate and protect your organs as well as help promote fat soluble vitamins such as Vitamin A, E, K, D.
According to the USDA they recommend that your macronutrient should be in the following range for adults.
Carbs: 45 to 65% of your daily calories
Protein: 10 to 35% of your daily calories
Fat: 20 to 35% of your daily calories
They advise that adults should get at least 130 grams of carbs daily for basic energy daily needs for glucose to the brain. When it comes to protein, they also advise adults should minimally get about 0.36 grams per pound of bodyweight.
It is important to know that athletes and highly active people need significantly more carbs and protein than the RDA and USDA recommend. Extra protein supports muscle building after exercise and carbs provide the necessary calories to replenish energy stores.
If you can follow a well-balanced diet, it’s not necessary to count macros to maintain your health, fitness, and wellness goals. If you eat in a balanced way you will meet your recommended macro intakes.
It is important to understand that the quality of your macros is more important than meeting a set amount per day.
The Bottom Line is your macros are the nutrients your body needs to function at an optimal level. The USDA recommends that you get 45 to 65% of your calories daily from carbs and 10 to 35% of your calories daily from protein. And 20 to 35% of your calories daily from fat.
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References
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- USDA- https://www.nal.usda.gov/programs/fnic#faq–how-many-calories-are-in-
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