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Macros - A Simple Guide

 Macros A Simple guide


What are Macros?


Macros are essentially the nutrients your body needs in large quantities, they play a critical role in keeping our bodies healthy. There are three macros and these are known as fats, carbs, and proteins.

How can you track Macros?

There are various ways that you can track Macros. When tracking macros it can be based on primarily your weight and height through calculating your BMI. Each macros has various recommended intake. In the following pages it will be discussed further what is recommended.



Protein

Protein is essential for muscles, bones, organs, hormones, enzymes, hair, skin. Protein can not be stored in our bodies for a long time so it is essential to be aware of the protein intake. Protein can be used to build muscle, maintain and lose weight as well as consuming your body is mostly fat tissue rather than the muscle for energy. Protein helps to build muscle mass as well as helping you stay fuller longer, which can not only be a benefit of muscle gain but also weight loss. Recommended Protein intake if you are a sedentary adult is 0.8 grams of protein per bodyweight. Average individuals looking to build and maintain muscle mass is around 1.4-2.0 grams of protein per bodyweight.

Carbs

Carbohydrates are simply used as an energy source for our bodies. They are categorized in various groups and these are known as simple sugars, complex carbohydrates, glycogen, as well as fiber. The simplest form of carbohydrates are known as monosaccharides, some examples of these you may have heard of are known as glucose and fructose. Disaccharides are known as two monosaccharides and are a form of carbohydrate, an example of these would be Sucrose, Lactose. In other words they are a combination of monosaccharides. Fibers are an indigestible form of carbohydrates. The recommended amount varies, for light exercise 3-5kg of carbs per bodyweight, Moderate 5-7 kg per body weight and Moderate to Heavy Intensity would be 6-10 kg per body weight.

Fats

Fats or the term Lipids, which is a group of fats or fatty acids and their other counterparts known as triglycerides, phospholipids and sterols. Each lipid category varies and is composed of various types of foods. Triglycerides are primarily just solid fats whether it be animal or plant based as well as oils. Phospholipids involve foods such as egg yolk, lean meats, grains, etc. Sterols are known as the dietary cholesterol in animal fats such as meats, poultry, fish etc. There are various forms of fats known as saturated, unsaturated, and trans fats. 20 to 35% of fats in a diet is recommended for most healthy adults. Saturated fats are to be limited to 10% or fewer calories in an individual's diet. (Based on U.S. Dietary Guidelines)
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