What nutritional macros are, and how to use them!
3 mins to read
Eating healthy isn’t about eliminating simple carbohydrates, saturated fat, foods containing sugar molecules, or reducing calories which are eating habits highly advocated in the diet industry.
It is important for our body to receive all the macronutrients such as protein-rich foods from a variety of protein sources, starchy vegetables and non-starchy vegetables, whole grains, complex carbohydrates, and healthy fat.
Having a well-balanced diet is crucial for healthy living, however, there are times when the body just isn’t able to absorb nutrition caused by yoyo dieting and other unhealthy lifestyle habits that have damaged the body’s metabolism.
Imperium Ultimate Restore can help you with:
Improving your immune function
Having regular bowel movements
Increasing overall brain and gut health
Improving skin health
What are nutritional macros in the macro diet?
A macro diet primarily focuses on counting nutritional macronutrients found in macronutrient groups.
Depending on the goals of the individual, the macro plan and counting calories will differ.
For example, if you would like to increase muscle mass, you need to consume more calories to help repair muscle tissue from weight lifting.
The goal to increase muscle mass will be to have enough protein in a day.
However, if your goal is to lose weight, then you will focus on cardiovascular workouts.
Your body’s functions whilst performing cardiovascular workouts versus weight lifting differs substantially.
Your body utilizes more energy performing cardiovascular workouts and this requires a higher energy reserve which can be obtained from complex carbohydrates such as whole grains.
It is important to note that if the person’s diet is too restrictive or has disordered eating, it can cause deficiencies in certain vitamins and minerals.
You can easily incorporate a supplement such as the Imperium Youth Vitality into your daily diet to ensure your body receives important amino acids and fatty acids to restore your cell membranes and cell walls found in the body’s function.
Nicotinamide adenine dinucleotide (NAD+) is an essential cofactor in all living cells that are involved in fundamental biological processes.
As we age, NAD+ has been documented to decrease (and be destroyed), causing potential health problems.
Therefore, by consuming enough NAD+ in your diet, your body will be able to combine nutrients with oxygen to fuel your cells to work properly.
What are macros?
The three primary macronutrients include protein, fat, and carbohydrate.
Protein, fat, and carbohydrates each contain a different amount of energy per gram (g).
A huge part of a healthy diet, protein intake is important as it helps in the body’s building blocks to repair tissue, improve cellular communication, enzymatic reactions, immune function, and more.
Examples of foods high in protein sources include:
There are approximately 4 calories in 1 gram of protein and around 10% to 35% of your calories should consist of protein in a day.
The amount of protein to consume per day will differ based on a person’s age, body composition goals, muscle mass, and more.
An often misunderstood food group, it is actually important to consume enough fat when you are losing weight.
However, not all fats are created equal.
Healthy fats come from:
Nuts and seeds
These fats can help a person’s body store energy.
The body’s structure requires enough fats and fat-soluble vitamins and minerals to protect the nerves, regulate hormones, aid in nutrient absorption, and maintain body temperature.
There are 9 calories in 1 g of fat and adults should get around 25% of their daily calories from fat a day.
It is important to avoid high-fat foods made with saturated fat to maintain a healthy heart.
Carbohydrates have been vilified by the diet industry as a food to avoid in your weight loss journey.
However, not all carbohydrates are made equal as processed, less nutritious food items such as cookies and white bread will cause the blood sugar to spike in the body which will lead to weight gain.
However, many nutritious carbs are an essential basis of a balanced diet.
Many of these foods are high in fibre and help keep a person full longer.
Additionally, the energy provided by carbs is essential for fueling the body and brain.
The amount of carbs a person needs varies.
Some people thrive on lower-carb diets, while others require a diet higher in carbs.
How to count macros?
People should follow several steps before starting a macro diet.
Determine your daily caloric needs
The easiest way is to use an online calculator such as a BMR calculator.
Additionally, people can calculate their calories themselves using a formula.
The Mifflin-St. Jeor equation is a popular choice:
Men: calories/day = 9.99 x body weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: calories/day = 9.99 x body weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:
Sedentary: x 1.2 (little or no exercise; desk job)
Lightly active: x 1.375 (light exercise 1-3 days a week)
Moderately active: x 1.55 (moderate exercise 6-7 days a week)
Very active: x 1.725 (hard exercise every day or exercise twice a day)
Extra active: x 1.9 (hard exercise twice a day or more)
The final number is the person’s total daily energy expenditure (TDEE) which is the total number of calories they burn per day.
Depending on your goals, whether to gain muscle or lose weight, you can increase and decrease your calories accordingly.
Determine your specific macronutrient ratio
Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.
Here is the recommended ratio:
Proteins: 10–35% of total calories
Fats: 20–35% of total calories
Carbs: 45–65% of total calories
However, this ratio may not fit everyone’s goals.
For example, endurance athletes may need more carbs, while a person with metabolic diseases may thrive on a lower intake of carbs.
How to track macros?
After determining the macronutrient ratio, a person needs to track their food.
There are a few ways to track macros and the easiest way is to use a website or mobile apps such as MyFitnessPal and MyPlate.
You can also calculate by hand by tracking how many grams of each macronutrient you consume per day by using the following formula:
(Total daily calories x macronutrient percentage) / calories per gram
So, if you are eating 2,000 calories per day and you want to consume 50% of your daily intake from carbs, you would calculate:
(2,000 x 0.50) / 4 = 250g carbohydrate
Macronutrients — proteins, fats, and carbs — play essential roles in major bodily functions and the central nervous system.
Counting macros may help some people reach their health and weight loss goals.
Although counting macros can offer many health benefits, calorie counting focused on just calories without the incorporation of most foods to suit flexible dieting might lead to less than ideal results.
It is advisable to speak to wellness professionals or a registered dietitian to understand the role macronutrient plays before starting a macro diet.