Macronutrients are the three main nutrients that provide energy to the body: carbohydrates, proteins, and fats. They are essential for maintaining a healthy diet and providing the body with the energy it needs to function properly. In this article, we will discuss the basics of macronutrients and how they can be used to create a balanced diet.
What are Macronutrients?
Macronutrients are the three main nutrients that provide energy to the body: carbohydrates, proteins, and fats. Carbohydrates are the body’s main source of energy and are found in grains, fruits, and vegetables. Proteins are essential for building and repairing muscle tissue, and are found in animal products, legumes, and nuts. Fats are important for providing energy and helping the body absorb vitamins and minerals, and are found in oils, nuts, seeds, and dairy products.
How much fats, proteines and carbs do you need?
The amount of each macronutrient you need depends on your individual needs and goals. Generally, a balanced diet should consist of 45-65% carbohydrates, 10-35% protein, and 20-35% fat. It is important to note that these numbers are just guidelines and that your individual needs may vary.
Determine your target kcal intake in 9 steps, here’s how:
- Start with your weight
- Determine your bodyfat level
- Determine your basal metabolic rate
- Add a multiplier based on activity level
- Add a multiplier based on food choices
- Add the kcal used for training sessions or exercise
- Sum the total amount of kcal required in a week
- Determine a daily average kcal based on the week total divded by seven
- Subtract the deficit to determine your target kcal intake
The energy balance deficit you’re looking for if you’re a trained individual is about 10-20%. Don’t go higher than 20% as the chances increase that you’ll lose too much muscle.
If you’re quite lean already, err on the safe side and choose 10%. This will make sure you get in enough calories while minimizing the risk that your body will burn muscle for energy.
Macronutrients
- Proteines: bodyweight x 1,8
- Fats: 30% of target kcal intake
- Carbs: remainder of kcals left
This should get you started. Good luck, and make sure to keep me updated on your progress by sending an email or reaching out to me through Linkedin or Instagram!
What Are the Benefits of Eating a Balanced Diet?
Eating a balanced diet that includes all three macronutrients can provide numerous benefits. Eating a balanced diet can help you maintain a healthy weight, provide your body with the energy it needs to function properly, and help you meet your nutritional needs. Eating a balanced diet can also help reduce your risk of certain diseases, such as heart disease and diabetes.
Western society people generally are deficient in a number of vitamins, such as Vitamin D3, Vitamine E (all 8 isoforms, not just the alpha-tocopherol which you’ll find in cheap multivitamins), Vitamine K and Vitamin B12. So make sure you’re supplementing on those but be aware to avoid cheap supplements that carry way more than the RDI (recommended daily intake). The vitamins that we’re deficient in are usually underdosed because they’re more expensive to produce and the vitamins that we have enough of from our foods are generally overdosed (which is a complete waste and sometimes even harmful to your muscle growth).
How Can I Make Sure I’m Eating a Balanced Diet?
Making sure you are eating a balanced diet can be tricky, but there are a few things you can do to make sure you are getting the right amount of each macronutrient. First, make sure you are eating a variety of foods from each food group. Second, use a food tracking app or website to track your macronutrient intake. Finally, consult with a nutritionist or dietitian to make sure you are getting the right amount of each macronutrient.
Conclusion
Macronutrients are the three main nutrients that provide energy to the body: carbohydrates, proteins, and fats. Eating a balanced diet that includes all three macronutrients can provide numerous benefits, such as helping you maintain a healthy weight and providing your body with the energy it needs to function properly. To make sure you are eating a balanced diet, make sure you are eating a variety of foods from each food group, use a food tracking app or website to track your macronutrient intake, and consult with a nutritionist or dietitian.
