We keep hearing about macronutrients and micronutrients in our diet. Eating them in the right proportion ensures good health. Macronutrients include fats, carbohydrates, and proteins. Interestingly, while each of the three macronutrients is important for the body, tweaking their composition in the daily diet can bring out significant body changes. But this doesn’t end here – we have a lot to tell you if you’re wondering “what are macronutrients?”. Let’s dive right in!
What are Macronutrients and Micronutrients?
The food we eat comprises two components – macronutrients and micronutrients.
Macronutrients are the essential nutrients that are required in larger quantities; hence they are also called ‘macros’. Metabolism of macronutrients during digestion releases energy which is used by the body to carry out the day’s work. Macronutrients are also required for maintaining body structure and system.
On the other hand, micronutrients are the vitamins, minerals, and other essential nutrients that support the proper functioning of the body. They play a key role in metabolism and aid in better absorption of food.
Understanding Macronutrients
Let’s understand each macronutrient better:
1. Carbohydrates
Of the three macronutrient foods – Carbohydrates are the primary source of energy. The breakdown of carbohydrates leads to the production of glucose which circulates in the bloodstream providing energy to the body cells.
While almost 45%-65% of the daily calorie intake must come from carbohydrates, the exact amount is individual-specific and will depend upon the individual’s health goal.
In addition to quantity, the quality of carbohydrates consumed is also important. The healthiest carbohydrates come from:
- Low-fat dairy products
- Whole grains
- Fresh fruits and vegetables
On the other hand, carbohydrates from refined flour, processed foods, packed fruit juices, sugary foods and sweetened beverages are harmful to health. Consumption of these carbohydrates is directly linked to weight gain and health conditions like diabetes and heart ailments.
2. Proteins
Proteins are made up of amino acids that play a pivotal role in the growth, development and repair of body tissues. They are called the building block of cells. These macros enable metabolic reactions to take place within the cells and are important for the healthy growth of cell membranes, blood plasma, organs, skin, hair, muscle, nails, bones, tendons, and ligaments.
Proteins also help maintain the acid-base balance within the body and are important for hormonal, metabolic, and enzyme systems.
One must get 10%-35% of the daily calorie count from proteins. The amount of protein intake per day depends upon various factors including age, activity levels, health goals and medical condition. The minimum dietary requirement of protein is 0.8 gm per kg of body weight per day. For a person who weighs 70 kg, the per day protein requirement translates to 56 gm of protein per day.
As the activity levels increase, the body’s protein requirement also increases. Moderately active people will require 1 gm – 1.2 gm of protein per kg of body weight per day. If further increases to 1.8 gm – 2 gm of protein per kg of body weight per day for people indulging in intense workouts.
Getting the proteins from the right sources is important. As proteins typically come in the form of a ‘protein package’, a protein source will also include other ingredients such as fiber, fats, minerals and more. Therefore it is the complete package that affects the body, hence sourcing proteins from the right source is important.
Best sources of proteins include:
- Lentils and beans
- Soy Products
- Nuts and seeds
- Whole grain
- Animal protein
- Dairy products
3. Fat
Fats are macronutrient foods. Besides being an important source of energy, they deliver the essential fatty acids that the body cannot produce. Fat is an important component in cell walls and helps insulate the body and protect the body’s organs. Fats are also important for the synthesis of fat-soluble vitamins like A, E, D, and K.
Almost 20%-35% of the daily calories must come from fat. Like other macronutrients, sourcing the fat from the right source is important as saturated fat and trans fat are unhealthy fats which are linked to weight gain, formation of bad cholesterol and an increase in internal inflammation. Saturated fats mainly come from animal sources. Its intake must not be more than 10% of the total fat intake.
Sources of saturated fat include:
- Beef, pork and lamb
- High-fat dairy products
- Processed meat
- Coconut oil
- Palm oil
- Butter
Trans fat is the result of the hydrogenation of vegetable oil. As the use of trans fat helps keep the foods fresh for longer, it is commonly used in the baking industry as a preservative. It increases the risk of heart diseases, therefore it is best to avoid pastries, cakes, fried potatoes, etc.
The healthiest types of fat are the monounsaturated and polyunsaturated fats which are typically plant-based. Best plant sources of healthy fats include:
- Olive oil
- Canola oil
- Sunflower oil
- Peanut oil
- Avocados
- Nuts, seeds
- Soybean oil
Macronutrients and Weight Management
As macronutrients form the bulk of the food and the calorie count we consume every day, they have a critical role to play in weight management.
As mentioned above, the ideal macronutrient ratio is 45%-65% carbohydrates, 10%-35% proteins, and 20%-35% fat. But calorie intake matters more than macronutrient ratio in weight management. However, this too comes with a pinch of salt.
Every one calorie of food burned in the body will produce 4.2 joules of energy. Interestingly, this energy output will remain the same for both healthy and unhealthy foods consumed. Thus, rather than the number of calories consumed, one must look at the source of calories to achieve a healthy weight. Calories sourced from healthy sources are nutrient-rich which benefits the body holistically.
Macronutrient Diet Plans
As macronutrients provide the calories which are burned to produce energy, macro diets can help in systematic weight loss. Listed below are the most popular macronutrient diet plans:
1. Keto Diet
In a keto diet, one goes low on carbohydrates. The diet includes an adequate protein intake, but the fat intake is significantly high. Once the body has fewer carbohydrates to burn and produce energy, it goes into a state of ketosis where it starts relying on burning fats for energy production. This aids in weight loss.
2. Paleo diet
The paleo diet gets its name from the Paleolithic era. Hence the food items eaten in a paleo diet mimic the ones that hunters and gatherers ate then. The macronutrient ratio in a paleo diet is skewed toward fat and proteins with a limited intake of carbohydrates. It typically includes foods like fish, fruits, vegetables, nuts and seeds and cuts down on dairy products and processed foods.
3. 40/30/30 Diet
As the name suggests, the 40/30/30 diet plan allows you to consume macronutrients in the ratio of 40:30:30 for carbohydrates, proteins and fat respectively. As people invariably consume much higher amounts of carbohydrates each day, this plan helps cut down on calories and bring up a steady weight loss.
How to Count Macros?
To count the macros in your diet, follow the following steps:
Step 1 – Know your calorie needs
The number of calories one needs per day varies depending on gender, height, age, and activity level.
The Mifflin-St. Jeor calorie equation is usually used to calculate the daily calorie requirement. The steps involved are:
- Men calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- Women calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
The result of the above equation is multiplied by the activity factor.
- Sedentary lifestyle – result x 1.2
- Lightly active – result x 1.375
- Moderately active – result x 1.55
- Very active – result x 1.725
- Extra active – result x 1.9
Step 2 – Pick your macronutrient foods wisely
Depending upon your health goal, choose your macronutrient ratio. Ensure that the macronutrient foods are the healthiest ones in their respective group.
Conclusion
What are macronutrients? The answer lies in the name. Macro means ‘large’ and nutrients mean ‘nutrition’. Macronutrients are essential nutrients that are consumed in large quantities. Macronutrient foods comprise carbohydrates, proteins and fats. The ideal macronutrient ratio is 45%-65% carbohydrates, 10%-35% proteins, and 20%-35% fat. But for effective weight management, a healthy macronutrient ratio sourced from the healthiest sources helps achieve effective results.
