What are Macronutrients

Macronutrients are nutrients in our diet that contribute energy in the form of calories. Macronutrients consist of three types: carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates provide energy and are therefore an essential macronutrient. Carbohydrates are often seen as the enemy during weight loss, but this isn’t true. It mainly depends on the type/source of carbohydrates and the amount you eat. Carbohydrates can be divided into two types: complex and simple.

Simple carbohydrates consist mainly of sugars. These are broken down quickly and provide energy quickly, but they also cause fluctuations in your blood sugar levels and leave you feeling full for a short period.

Complex carbohydrates include (whole grain) products. These are broken down slowly and provide gradual energy release. They also promote long-term satiety.

1 gram of carbohydrates contains 4 calories.

Products

• (Sweet) potatoes
• Rice, quinoa, and couscous
• Pasta
• Sourdough bread

Fats

Fats are essential for the body. They help with the absorption of various vitamins, regulate hormones, and protect organs. Fats are divided into three categories: saturated fats, unsaturated fats, and trans fats.

Saturated fats are mainly found in animal products, unsaturated fats are mainly found in plant products, and trans fats are mainly found in processed foods.

1 gram of fat contains 9 calories.

Products

• Butter
• Ghee
• Olive oil (not suitable for frying)
• Avocado
• Oily fish
• Nuts

Proteins

Proteins are the most important building blocks for your body. They ensure the repair, maintenance, and growth of muscles and tissues in the body. If you are physically active or participate in sports, you need more protein daily. Furthermore, proteins are digested more slowly than carbohydrates, so you feel fuller longer after eating protein. 1 gram of protein contains 4 calories.

Protein-rich products

• Yogurt/curd
• Meat, fish, or poultry
• Eggs
• Milk
• Cheese

Macronutrient distribution

The breakdown of macronutrients depends on your body weight and goals. Below, we provide a guideline for each macronutrient.

Protein

The recommended amount of protein depends on your activity level and body weight.

Non-athlete: 1.4 grams of protein per kg of body weight
Cardio/endurance athlete: 1.6 grams of protein per kg of body weight
Strength/cardio athlete: 1.8 to 2 grams of protein per kg of body weight

To calculate the number of calories, multiply the number of grams by 4.

Fat

The amount of fat is based on your body weight. For every kg of body weight, you need approximately 1 gram of fat per day. To calculate the number of calories, multiply the number of grams by 9.

Carbohydrates

To calculate the number of carbohydrates, you first need to know your total calorie needs. The amount of carbohydrates is what remains of your total calories after you subtract the correct amounts of protein and fat. The carbohydrate count is in calories, divide this by 4 to calculate the number of grams of carbohydrates.

Macronutrients for muscle building

First, calculate how many calories you need to maintain your weight. To build muscle, a calorie surplus of 300 to 500 calories is recommended. Calculate your macros as follows:

To build muscle, add the protein formula for strength/cardio athletes, 1.8 to 2 grams per kg of body weight. The calculation for fat remains the same, 1 gram of fat per kg of body weight. Calculate the total number of calories for both protein and fat and subtract this from your total calorie calculation. The remaining calories are your carbohydrates; divide this by 4 to get your carbohydrate count in grams. You may notice that the carbohydrate count is higher than when you’re trying to lose weight. These carbohydrates will provide you with energy for an intense workout.

Macronutrients for weight loss

If you want to lose weight, you use a different macronutrient breakdown than someone who wants to maintain their weight or build muscle. The amount of protein and fat, however, remains the same. For weight loss, you also calculate the protein intake of a strength/cardio athlete, as you want to maintain as much muscle as possible while losing weight. To lose weight, reduce your total calorie intake by 10%. From this total calorie count, you then subtract the calories from protein and fat. The remaining calories are your carbohydrates, which you divide by 4 to get the number of carbohydrates in grams. While losing weight, you eat fewer carbohydrates, which forces your body to generate more energy by burning fat.

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