Macros- Should you be Counting them?

The popularity of macro counting has increased people's awareness of macronutrients, but there is still confusion about how many carbs, fat, and protein are needed, leading to stress around eating. Let's talk about what macros are and how you can use them to create more balanced meals.

What are macros?

Macronutrients, more commonly known as macros, are essential nutrients that your body requires in large amounts to function properly. There are three types of macros, and all of them are considered essential, meaning that your body cannot form them on its own and must get them from outside food sources.

There are three types of macros: carbohydrates, protein, and fats.

Carbs

Carbohydrates are a complex form of glucose and cannot be absorbed without being broken down into simpler forms. Carbs play a major role in nourishing the brain, as glucose is the sole nutrient that your brain consumes. In addition, glucose is stored in the body as glycogen for later use. 

Protein

Protein is essential not only for building muscle but also for numerous other bodily functions. The amino acids derived from protein play a crucial role in maintaining and developing all body tissues, producing enzymes required for many enzymatic reactions occurring in the body, serving as messengers between cells, and synthesizing hormones.

Fats

Just like carbs and protein, fats are complex structures broken into glycerol and fatty acids during digestion so that they can be absorbed and used to make ATPs (adenosine triphosphate),  the currency of energy in your body. These fatty acids also play a major role in transporting lipid-soluble vitamins and maintaining the integrity of your cell membrane.

Why is balancing macros necessary?

 Balancing and counting your macros can be an excellent place to start if you are trying to keep your weight in check. A baseline of your macro intake will show you what areas can be improved. Different types of macros have different caloric content, i.e.

Carbs: 4 calories per gram

Protein: 4 calories per gram

Fats: 9 calories per gram.

Eating balanced meals will help you feel fuller longer, increase your energy, help build muscle, and help prevent cravings.

Balancing your macros helps you manage your weight and encourages you to consume more nutrient-dense food, ensuring you get a wide range of vitamins and nutrients. 

How to get more balance:

Choose meals and snacks with a good amount of protein, fat, and carbs. Simple swaps are a great place to start!

Instead of candy---- Choose an Apple with almond butter.

Instead of chips----- Choose raw veggies with hummus.

Eating Italian for dinner?---- Get a larger portion of meat and a smaller portion of pasta.  

Salad for lunch?------ Skip the sweet dressings and use cottage cheese instead.

However, the question of what's right for you remains. Individuals with varying body types, activity levels, and genetics thrive on different macronutrient ratios. Some may feel better consuming a carbohydrate-rich diet, while others prefer meals focused on proteins or fats. Certain individuals may need to prioritize specific nutrients for various reasons. This doesn't mean that one macronutrient is inherently healthier than another; it simply means that focusing on a specific nutrient is healthier for that individual.

 Choosing the right balance for you may take some experimentation. There is not a one-size-fits-all amount.

One reference range is :

Carbs: 45-65%

Fat: 20-35%

Protein: 10-35%

I feel best when eating around 30g of Protein, 30-45g of Carbs, and 10g of Fat per meal.