What Are Macros?

1. Proteins

Proteins are a crucial component of your diet, offering four calories of energy per gram consumed. They play vital roles in various bodily processes, including cell signaling, tissue building, immune function, and the production of enzymes and hormones. Depending on factors such as age, health status, and body composition goals, proteins should make up anywhere from 10% to 35% of your daily energy intake.

To ensure an adequate protein intake, consider incorporating protein-rich foods into your diet. These may include meats such as beef, poultry, and fish, along with eggs, lentils, tofu, and other plant-based protein sources. By incorporating these foods into your meals, you can support your overall health and meet your nutritional needs effectively.

2. Carbohydrates

Carbohydrates, often comprising the bulk of people's energy intake, provide four calories per gram consumed. They encompass sugars, starches, and fibers, all of which are vital for various bodily functions. Carbohydrates are broken down into glucose, which serves as the primary energy source for your body. Glucose is either utilized immediately for energy or stored as glycogen in the liver and muscles for later use, fueling muscle movement, brain function, and other internal processes.

While recommendations regarding carbohydrate intake vary, most health organizations suggest that 45% to 65% of your daily energy needs should come from carbs. However, it's important to note that this is a contentious issue, particularly with the rise of diets like keto, which advocate for significantly lower carbohydrate consumption (often less than 50 grams per day).

To ensure a balanced carbohydrate intake, consider sourcing them from foods such as fruits, starchy vegetables, grains, beans, and dairy products. By incorporating these carbohydrate-rich foods into your diet, you can provide your body with the necessary energy to support its functions effectively.

3. Fats

Fats stand out as the most energy-dense macronutrient, offering a whopping nine calories per gram consumed. Beyond merely providing energy, fats play critical roles in various bodily functions, including nutrient absorption, hormone production, and the maintenance of body temperature.

When it comes to your nutritional goals, it's recommended that fats constitute around 20% to 35% of your daily calorie intake. This range accommodates diverse dietary preferences and health objectives. You can source dietary fats from a range of foods, including butter, plant oils, meats, fish, avocados, and nuts. By incorporating these fat-rich foods into your diet in moderation, you can support your overall health and well-being effectively.