Understanding Macros
Welcome to our blog! Today, we’re diving into the fascinating world of macronutrients, or macros, which are the cornerstone of any healthy diet. Understanding macros can be the key to achieving your health and fitness goals, whether it’s weight loss, muscle gain, or simply feeling your best. Let’s break it down in a way that’s easy to digest—pun intended!
What Are Macros?
Macros, short for macronutrients, are the nutrients your body needs in large amounts to function correctly. They include:
Proteins: Essential for building and repairing tissues, proteins are the building blocks of our muscles, skin, enzymes, and hormones.
Carbohydrates: These are the body’s primary energy source. Carbs are converted into glucose, which fuels your brain, muscles, and other vital functions.
Fats: Despite their bad reputation, fats are crucial for energy, absorbing certain vitamins, and protecting your organs. They also play a role in cell membrane structure and hormone production.
How Do I Figure Out My Macros?
Alright, so you’re ready to figure out your macros. It’s not as tricky as it sounds, especially with a bit of guidance. At our practice, we use the Inbody measurement system to help personalize your macro ratios. This advanced body composition analysis gives us information on your body fat percentage, muscle mass, basal metabolic rate and overall body composition. But if you don’t have access to your body composition measurement, here’s how you can start:
Calculate Your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain vital functions like breathing and digestion.
Determine Your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor (sedentary, lightly active, moderately active, very active).
Set Your Macro Ratios: Here are some common starting points:
Proteins: 10-35% of your daily calories
Carbohydrates: 45-65% of your daily calories
Fats: 20-35% of your daily calories
How Much Protein Do You Need?
Ah, protein—the darling of the fitness world. How much do you really need? Generally, 10% to 35% of your daily calories should come from protein. For a person consuming 2,000 calories a day, this means about 50–175 grams of protein.
For a sedentary adult, the recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. So, if you weigh 165 pounds (75 kg), aim for about 60 grams of protein per day. However, as you age, especially past 40-50 years, muscle loss (sarcopenia) becomes a concern. To combat this, your protein needs increase to about 1–1.2 grams per kilogram of body weight—think around 75–90 grams per day for a 75-kilogram person.
Active individuals, your protein needs are higher, about 1.1–1.5 grams per kilogram. If you’re lifting weights or training for endurance events, aim for 1.2–1.7 grams per kilogram. But don’t go overboard; more than 2 grams per kilogram each day is considered excessive and likely won’t help you.
What Macros Should I Eat for Weight Loss?
Now, let’s tackle weight loss. You’ll want to maintain a calorie deficit, meaning you consume fewer calories than you burn. If your goal is to achieve that magical balance of losing fat while gaining muscle (yes, you can have it all), your macros should look something like this:
Proteins: Around 30% of your daily calories to help preserve muscle mass.
Carbohydrates: About 40-50% of your daily calories to keep you energized without going carb-crazy.
Fats: Keep fats moderate, around 20-30% of your daily calories, focusing on healthy fats.
Whole Foods and Plant-Based Nutrition
Now, let’s talk about the fun stuff—food! At Well Endocrinology, we advocate for whole foods and plant-based nutrition. Whole foods, such as fruits, vegetables, grains, nuts, and seeds, provide essential nutrients without the added chemicals and preservatives found in processed foods. A plant based diet does not mean that there is no animal based foods, it just means a majority of your calories come from plants. A plant-based diet can naturally help balance your macros:
Proteins: Lentils, chickpeas, quinoa, and tofu are excellent plant-based protein sources.
Carbohydrates: Fruits, vegetables, whole grains, and legumes are rich in complex carbs.
Fats: Avocados, nuts, seeds, and olive oil offer healthy fats.
Final Thoughts
Balancing your macros is a powerful tool for achieving your health goals. By focusing on whole, plant-based foods, you can ensure you’re getting the nutrients your body needs while supporting overall well-being. If you need personalized advice, don’t hesitate to reach out for a consultation.
Remember, the journey to wellness is a marathon, not a sprint. Stay patient, stay committed, and enjoy the process of nourishing your body.
For more tips and personalized nutrition advice, download our free eBook ‘Journey to Wellness‘ and follow us on Instagram @dr.ssadiq.
