But ... wait ... what the hell is a "macros" ... and do I have one???
Macros is short for macronutrients, the three forms of nutrients we consume for energy (calories). Technically alcohol is the fourth, but I'm just talking about the main three. There are micronutrients as well, which are basically vitamins and minerals, equally important as their "big" brothers but a subject of a future post.
So, we're talking proteins, fats (lipids) and carbohydrates. All three are essential for proper health and, although carbs are technically non-essential they are almost impossible to completely avoid and the carb group includes fiber ... which is why I consider it essential. The macronutrients provide fuel for our bodies in the form of calories. Protein and carbs have 4 calories per gram, fats 9.
Oh ... and, yes ... whether you know it or not, you do indeed have a macros. When we refer to "a macros" it generally means the percentage that each one makes up of your daily calorie intake ... for instance ...
My macros is 18/67/15 (P/F/C):
My daily caloric goal is 2000 calories
18% protein 90 g - 360 calories
67% fats 149 g - 1340 calories
15% carbs 75 grams - 300 calories
How you arrive at your macros is up to you. For heart health and as a diabetic, I limit my carbohydrate intake to 75 grams total per day and I find that 90 grams of protein seem to work best given my goals and work out routine. The fats ended just being the remainder (but not accidental).
"Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts."
In order to set your macros, you will need to calculate your daily caloric needs based on your basal metabolism rate, daily activity level, your desire to maintain, gain, or lose weight along with goals for protein, carb and/or fat intake. A daunting task, huh? Thank goodness for handy online calculators.
... be well!
