Macros
What are Macros?
In the recent and growing world of fitness, there are many terms that athletes or influencers use and emphasize when addressing nutrition. One of those several terms used is macros, short for macronutrients. They are a term to describe 3 major categories of nutrients, which are proteins, carbohydrates, and fats. In an adequate and healthy diet, a person consumes a balanced amount of all 3 of those nutrients, as they each have a vital role in maintaining health.
Protein: Helps rebuild and repair tissues, especially when building muscle
Carbohydrates: Act as an energy source, help control blood glucose and insulin metabolism
Fats: Essential to satiety/feeling full, hormone balancer, helps the body absorb vitamins
Purpose:
As macros are an excellent form of nutrients; tracking macros has a wide amount of benefits if a proper goal and adequate exercise accompany them. Keeping track of macros helps document what you eat in addition to how much nutritional intake you have. While macros are being tracked, you are taking into account your fitness goals in the same effect as tracking calories. In addition to those goals, you are also aware of what nutrients are being consumed, which are carbs, proteins, and fats. For instance, if you consume 2,000 calories a day and track macros, then you are aware of how much of a certain nutrient you are getting per 100 calories or how much you want to calculate.
Not all calories are consumed equally!
Let’s say that you are an athlete and the sports season is getting near, so you want to get lean and in shape for the season. In this case, a caloric deficit would be the solution, which is when more calories are being burned than being consumed. If you usually eat about 2,100 calories as your maintenance, then you would eat about 200-300 calories less to lose about 1 pound every 2 weeks. However, it is important to know where those calories are coming from, and how much macros you are eating in your diet. For example, you consume 2,000 calories a day, and 1 gram of protein is 4 calories. If you eat 125 g of protein, you’re eating 500 calories from protein, leaving you 1,500 calories to split between your fat and carbs. It is crucial to know what nutrients and how much of them are being consumed in the calories a person is taking daily.
Case Study: If a person, let’s say, Joe, who usually eats 500 calories per meal suddenly drops down to eating 400 calories per meal, it would not necessarily mean a healthy change in diet. Though they might be dropping in the amount of sugar or unhealthy fats taken, they could be missing out on important nutrients such as a sufficient amount of macros. Most of the time, it is not about how many calories are being consumed, but instead the nutrients in those calories.
How do I track Macros?
Most people will assume that tracking macros is a tedious and annoying task, but it is as simple as tracking calories on your phone. There are a plethora of apps to use, such as MyFitnessPal which will track your macro intake and simplify fitness goals on the daily. These apps can be found on Apple and Android phones, and are specifically made to log the foods you eat, in addition to tracking calories and macros included. Apps known for logging calories and macros include MyNetDiary, FoodNoms, Prospre, and many more. Many will refer to tracking macros as “flexible dieting”, as you should be eating foods that are high and balanced in these macros (protein/carbs/fats) without filling your caloric intake with empty foods lacking nutrients. However, it does not mean that you are locked into a fixed diet, eating the same foods with the same amount of nutrients. Of course, there is still flexibility in a diet where you are tracking macros. As long as you are reaching your macros and nutritional intake, you can indulge in those matcha frappuccinos, boba drinks, and cookies every once in a while.
Benefits of Tracking Macros:
Understand what nutrients are entering your body
Manage specific diets and food nutrients
Lose fat in a caloric deficit
Gain muscle with high protein intake
Maintain lean muscle mass
Keep high energy levels with healthy carbs
Stay satisfied after meals
Conclusion:
When tracking macros, you become aware of the amounts of protein, carbohydrates, and fats in your daily caloric intake. There is a clear goal in mind when preparing and consuming meals: reaching a sufficient amount of protein, carbs, or fats. When starting to track macros and adopting a new diet, it is important to understand that it should not be a simple change lasting merely a month or two. Instead, it should be a shift in your dietary habits, leading to a lifestyle change. This means consistently consuming an adequate amount of nutrients for a healthy diet.
Sources:
A; Holesh JE; Aslam S; Martin. “Physiology, Carbohydrates.” National Center for Biotechnology Information, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29083823/#:~:text=They%20act%20as%20an%20energy,used%20for%20energy%20upon%20consumption. Accessed 25 Dec. 2023.
“Know Your Macros-Why Macronutrients Are Key to Healthy Eating.” Cedars, www.cedars-sinai.org/blog/what-are-macronutrients.html#:~:text=%22Macros%22%20is%20short%20for%20macronutrients,carbs%2C%20fat%20and%20protein.%22. Accessed 26 Dec. 2023.
“What Are Macronutrients?: Bauman College: Blog and Recipes.” Bauman College |, 24 Aug. 2022, baumancollege.org/what-are-macronutrients/.
“What Are Macros and Why Should I Be Counting Them?” What Are Macros And Why Should I Be Counting Them? intermountainhealthcare.org/blogs/what-are-macros-and-why-should-i-be-counting-them. Accessed 26 Dec. 2023.