“You have to track your macros!” is something you’ve probably heard before. But what does that mean? What are macros? And what’s the use of tracking them? This article is gonna dive into that exact topic. What they are, why they matter, and when and how you should track them!
THIS is what they are!
Macros refers to macronutrients, which are the most important nutrients our body needs in larger amounts to function and survive. Macronutrients make up the largest portion of energy in the food we eat.
There are three: protein, carbs, and fats
Each has their own function in the body.
Protein
We all know how important protein is. It’s the building block of muscle! Protein is actually also the building block of all tissues all over the body. Whenever we go about our day, move around, and put any strain on our body, we break down various tissues to perform these tasks. Protein – made up of amino acids – then comes in to rebuild those tissues to keep us going and to keep us strong.
And when building muscle, we’re demanding the body to grow from its original state, requiring more protein. This is why athletes and lifters tend to have higher protein requirements; they put more strain on the body and create demands for more tissue growth (muscle growth).
Protein has around 4 calories per gram.
Great protein sources:
- Tofu
- Seitan
- Tempeh
- Soy milk
- Lentils
- Beans
- Chickpeas
- Whole wheat pasta
- Legume pasta
- Edamame
- Whole grains
Carbs
We all know carbs are delicious. They also happen to be the body’s primary and preferred source of energy. Carbs get broken down by the body into glucose. This glucose is either used right away as energy, or it’s stored in the muscle and liver cells as glycogen, and is tapped into as needed by the body for energy.
Our muscles, brain, and even white blood cells (important for the immune system) rely on and prefer carbs as their primary energy source.
This is why some people can feel like shit when they cut carbs. Especially during workouts.
And I totally get what people are trying to do when cutting carbs – they want to lose weight. But the reality is that weight loss is only achieved via a calorie deficit. Not from specifically cutting carbs out of the diet.
Carbs have around 4 calories per gram.
Great carb sources:
- Berries
- Apples
- Oats
- Brown rice
- Bananas
- Strawberries
- Potatoes
- Sweet potatoes
- Beans
- Lentils
- Chickpeas
- Whole wheat pasta
- Whole wheat bread
- Quinoa
- Bran cereals
Fats
Here’s the skinny on fats, heh.
Fats help with several things, including supporting cell function, providing energy, keeping hormones healthy, and helping to absorb certain vitamins.
There are four main types of fat:
- Saturated
- Trans
- Monounsaturated
- Polyunsaturated
Saturated fats are primarily found in animal products, and some plant foods such as coconut. Saturated fat is a non-essential fat, meaning our body makes it, and we don’t need to rely on dietary sources of it. When eaten, especially in higher amounts, It’s been shown to raise LDL cholesterol levels, and ApoB levels (a marker for heart disease) in the blood. This is why most recommendations say to keep saturated fat intake around 10% of total calories.
Trans fats are a highly processed form of fat usually found in things like butter, desserts, dough, etc. These fats have zero health benefits, and can dramatically raise risk for things like heart disease, weight gain, or insulin resistance.
Mono and polyunsaturated fats are primarily found in plant foods such as tofu, nuts and seeds, avocado, and olive or vegetable oils. These fats are essential, meaning that our body doesn’t make them, and we have to rely on food sources to get them.
These fats have also been shown to have many health benefits, including lowering cholesterol levels and improving heart health.
Fats have the most calories per gram, at around 9.
Great fat sources:
- Tofu
- Soy milk
- Edamame
- Avocado
- Nuts
- Nut butters
- Flaxseed
- Chia seed
- Hemp seed
- Olive oil
Macros summed up
In the simplest terms, think of macros like this:
Protein helps to rebuild and make us stronger.
Carbs give us the energy we need to beast the day.
Fats help us feel good.
How much do we need?
How much protein, carbs, and fat you need will look different than someone else. Things like weight, height, activity level, muscle mass, etc, all play a role. There’s also a lot of preference involved. Some people prefer a higher fat and lower carb diet, while others prefer the exact opposite.
But generally speaking, here are some simple recommendations.
Percentage of total calories:
Protein: 10% – 40% of total calories (0.36g – 1g per pound of body weight)
Carbs: 45% – 70% of total calories
Fats: 15% – 35% of total calories
Lifters, athletes, and otherwise active people will typically find themselves in the higher end of those ranges.
Should you track your macros?
Not everybody necessarily needs to track their macros. It is a good idea, however, to track your calories just to have an idea of how much energy you take in, and to teach you about certain foods when it comes to losing or gaining weight. Because remember, being in a calorie surplus is what causes weight gain, and being in a calorie deficit is the only thing that will lead to weight loss.
Tracking your macros is great if you’re an athlete, bodybuilder, or have aesthetic goals. If you’re looking to optimize energy levels and want to know whether you do better on more or less carbs than fats. Or if you just want to understand nutrition and how it affects your body more.
Another reason to track macros could be if you want to improve your overall diet quality and balance.
But when it comes to things like weight loss, weight gain, or building muscle, really the most important things to track are overall calorie intake, protein, and fiber. If those are in check, carbs and fats can fall where they may.
How to track!
We live in great times. Years ago, trying to figure all of this out would have probably required a bunch of math and headaches. For me, at least.
Nowadays there are so many food tracking apps like Myfitnesspal, or Cronometer, that allow you to enter your food and then it calculates all of your macros. Making this process of macro tracking effortless!
There’s also plenty of free online fitness calculators like the one below.
SUMMARY
Although keeping track of your macros may not be necessary, it still can be very beneficial for many reasons. Improving aesthetics, optimizing energy levels, or improving overall diet quality, to name a few.
Outside of that, eating plenty of healthy, whole foods, while getting enough calories and a normal variety of food groups each day, is really all most people need to be healthy and to have a balanced diet.
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