What Are Macronutrients And Why Do They Matter?

When it comes to losing fat or building muscle, you may have heard that calorie counting is key.

You may have also heard that tracking your ‘macros’ is even more important to get proper results.

So, what are macronutrients anyway?

Macronutrients, or ‘macros’, are carbohydrates, fats, and proteins: three essential sources of calories.

Carbohydrates

Carbohydrates, or ‘carbs’ for short, are often the most beloved (and overeaten) macronutrient.

Carbs are your brain and muscles’ preferred source of energy. They are also stored in your muscles and liver in the form of glycogen for usage later.

Common sources of carbohydrates include grains, fruits, and vegetables.

Fats

Fats, or lipids, are a second favorite among mankind’s tastebuds.

Dietary fats are used for insulation, organ protection, and energy storage in the form adipose tissue. Adipose tissue is the bodyfat we see distributed throughout our physiques.

Fatty acids are also metabolized for fuel during aerobic exercise.

Common sources of fats include oils, cheeses, creams, and nuts.

Proteins

Proteins are the structural components of muscle, bones and other tissues in the body.

Unlike carbs and fats, our metabolism does not prefer to use proteins as a source of energy.

Instead, proteins metabolize into amino acids that repair muscle and other damaged tissues.

Common sources of proteins include meats, legumes, nuts, and seeds.

Calories and Macros

It is important to understand that the calories we consume come from macronutrients. Our consumption of carbs, fats, and proteins sum up to our total calorie intake in a given day.

But not all macronutrients provide the same amount of calories.

Carbohydrates and proteins both contain 4 calories per gram. Whereas fats contain 9 calories per gram — over twice as much!

When you think of a 2000 calorie diet, those calories are coming from a combination of these macros.

Macronutrient Ratios

In general, healthy diets should balance these three macronutrients. Although there is no established ‘best’ ratio of carbs to fats to proteins, the ratio does matter.

For the most balanced approach, we can adhere to an even 33.33% of carbohydrates, proteins, and fats each. To achieve optimal results, we can manipulate these ratios to shed fat and build muscle.

In order to determine the best macronutrient ratios, we must experiment through trial and error. But we must re-assess as our body composition changes, as so will our calorie and macro needs.

Carbohydrate Tolerance

One major factor in setting macro ratios is an individual’s tolerance for carbs. Carbs are a proponent of anabolism (AKA growth) as their consumption releases insulin. Insulin is an anabolic hormone that promotes repair of damaged tissue like muscle.

Therefore, to maximize muscle retention, it’s best to eat as many carbohydrates as possible while hitting your diet goal. This might mean losing or gaining 1 lb per week. But everyone’s metabolism has a different response to the consumption of carbs.

Some people are only able to tolerate <15% of their calories from carbs in order to lose bodyfat. Other (more fortunate) individuals may be capable of eating >40% of their calories from carbs while still shedding fat.

Read more about carbohydrates and their impact on your diet here.

Conclusion

In short, macronutrients are carbohydrates, fats, and proteins. These three essential nutrients provide us with energy in the form of our calorie intake.

Calorie counting is great, but it is only the tip of the iceberg! Don’t make the mistake of only counting your calories and dismissing your macros.

Macronutrients matter! Tracking macros is at the heart of effective dieting — whether your goal is to burn fat or build muscle. If you’re serious about optimizing your diet, tracking your macronutrients is a must. And while you’re at it, start incorporating superfoods into your diet!

And if you’re looking for that edge, working with a fitness professional is the best way to ensure you’re on track.

In training with Feel Think Fit, I keep track of your calorie and macronutrient intake so you don’t need to. This is how my clients achieve such amazing fat loss and strength gains!

Submit your application for online personal training today and schedule a consultation with me so I can get you started achieving your fitness goals!