Macronutrients

Macronutrient tracking is very popular in the fitness industry for many reasons. But first, let’s talk about what macros are. They are the building blocks of calories, that’s how we get energy. We can use that energy right away or store it for later, which is pretty amazing that we have that capability. Macronutrients are made of protein, carbohydrate, and fat.

There are many reasons to track macronutrients. It is a great tool to use to learn about food, how food effects the body, and it can also make hitting goals more efficient. Make sure you are eating enough protein to recover from workouts and build muscle consistently by hitting a protein goal everyday. Adjusting macronutrients helps with performance whether it’s cardio or power performance. Macronutrients can also effect how the body looks, this is more common in people with lower body fat percentages.

Let’s calculate macros for an adult on a 2,000 calorie diet. We’ll give them a standard macronutrient ratio of 30% protein, 40% carbohydrate, 30% fat. The important formula to remember:

1 gram of protein = 4 calories

1 gram of carbohydrate = 4 calories

1 gram of fat = 9 calories

1. 30% protein on a 2,000 calorie diet

   .3 x 2,000 calories = 600 calories

   600 calories / 4 calories per gram of protein = 150 grams of protein

2. 40% carbohydrate on a 2,000 calorie diet

   .4 x 2,000 = 800 calories

   800 calories / 4 calories per gram of carbohydrate = 200 grams of carbohydrate

3. 30% fat on a 2,000 calorie diet

   .3 x 2,000 calories = 600 calories

   600 calories / 9 calories per gram of fat = 67 grams of fat

This individual needs to consume 150 grams of protein, 200 grams of carbohydrate, and 67 grams of fat daily to hit their macronutrient goal.

Just like everything in the fitness industry there is no right way. This standard ratio may not be the optimal ratio for you or your goals. Over the next few weeks we’ll dive into each macronutrient further to help you find the right amount for your body and goals.