MACROSSS!! All About MACROSSSS!!

What are Macros?
 Macros are short term for Macro-nutrients. Macro-nutrients are basically types of food that are essential and vital in the human diet. These nutrients provide calories or energy and are needed for growth, metabolism, and for other body functions. Macro-nutrients are needed in large amounts. There are three types of macro-nutrients: Carbohydrate, Protein, and Fat.

Carbohydrates are the macro-nutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate.

 Why do we need Carbohydrates to survive?

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.

Why do we need Protein to survive? 

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival.

Why do we need Fat to survive?

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

How do I determine how many grams of each nutrient to consume per day?

• The amount depends and varies on each individual and goals. For example, if your goal is to lean out and loose weight then your macros consist of a low-carb diet, but if your goal is to gain muscle your macros will consist of high carbs and protein. The following link will help you calculate your macros according to your body type and goal:

  www.freedieting.com/tools/nutrient_calculator.htm?cals=1998

* Note: although macro-nutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micro-nutrients. Micro-nutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.