Defining Macros for Beginners: Achieve Your Fitness Goals
Feeling lost in the world of carbs, protein, and fat? You're not alone! Many beginners (as I once was!) struggle to understand how these mysterious 'macros' work.
Hi there, I'm Dakota, a certified Exercise Physiologist and Strength and Nutrition coach passionate about helping people achieve their health and fitness goals. Today, I'm excited to demystify the world of macros for you, the beginner!
In this beginner-friendly guide, we'll break down the basics of macronutrients, explain why they matter, and equip you with practical tips to implement them.
Remember to comment below with your questions or share your fitness journey!
Why Macros Matter
Before diving into macros' benefits, let's clear the air. Contrary to popular belief, carbs are not inherently bad, and fat doesn't automatically make you fat.
In reality, all three macros play crucial roles in our health. Fearmongering about individual macros often leads to unbalanced and unsustainable diets that can do more harm than good.
A balanced intake of all three macros is essential for optimal health, energy levels, and performance. Each macro serves unique functions in our bodies.
Think of your body like a car. Protein is like the building blocks of the engine; carbs are the fuel, and fats are the lubricants and coolants. Each component is necessary for the car to run smoothly.
For example, protein is essential for building and repairing muscles, carbs provide readily available energy for your brain and body, and healthy fats support hormone production, cell function, and nutrient absorption.
Are you looking to lose weight, build muscle, or improve your energy levels? Understanding macros can be a game-changer.
What are Macros
Protein
Protein (next to carbs!) is the hot topic of the decade with macros. Imagine protein as the building blocks for a brick house but for your body, like bricks for your muscles, bones, and hair!
The amount you need depends on lifestyle factors and goals. Generally, 0.8 grams per kilogram of body weight is the recommended daily amount (the bare minimum!).
To optimize for fitness, 1.4-2.2 grams of protein per kilogram of body weight each day (0.634-1 grams per pound of body weight!).
The role of protein is to build and repair tissues, support immune function, and promote satiety.
There is a variety of protein sources that exist, coming from animals and plant-based. To determine the best one to eat is an entirely different topic for another day. All you need to know is that both are made of various amino acid profiles.
Amino acids are the tiny 'organic compounds' used as building blocks of protein. There are 20 amino acids, and nine are essential for our body.
A protein source is considered incomplete when a food lacks one or more of the nine essential amino acids.
If you eat a typical 'Western diet,' you shouldn't worry too much about protein (maybe calories!). However, pair different plant-based protein sources for a complete amino acid profile if you're vegetarian.
A few plant-based sources that are a complete protein:
- Quinoa
- Buckwheat
- Hempseed
- Blue-green algae (a supplement within the USA.)
- Soybeans (tofu!)
Think of protein like a team of construction workers. Each type has its strength, and some work better together for optimal results.
Carbohydrates
Don't let the carb fearmongering fool you! They don't directly make you fat (too many calories will!). Carbs are your body's primary energy source, like gas for your car.
Carbs come in both simple and complex forms. Still, the role remains the same: to provide energy for brain function, physical activity, and digestion.
Think of simple carbs as quick bursts of energy, like candy, while complex carbs are like slow-burning fuel found within whole grains and vegetables.
Complex carbs are highly desirable for a plethora of reasons:
- Fiber (digestion and hunger control!)
- Blood sugar control (most important for diabetes!)
- Brain function
- Weight control (fiber content, feeling full!)
- Nutrients (vitamins and mineral content!)
The fiber content of complex carbohydrates may be the most essential piece of eating carbs (not just tasting good!). The gut ferments fiber to make beneficial short-chain fatty acids.
Fiber helps you stay regular (you won't need to push as hard!) and benefits gut health and feeling full after meals (satiety!).
There are two types of fiber: soluble and insoluble. There are suggestions that soluble fiber is more beneficial.
Sources of complex carbs:
- Legumes or 'Pulses' (lentils, black or kidney beans, peas, chickpeas!)
- Whole grains (oats, barley, quinoa!)
- Starchy vegetables (sweet potatoes, potatoes, squash!)
- Fruits (blueberries, apples, bananas, peaches, mangoes!)
There's no one-size-fits-all diet, but prioritizing whole grains and vegetables can benefit most people. Much research is still needed to understand gut health and 'the best diet,' especially in human trials.
However, I would be willing to make a large bet that eating as many vegetables and whole grains as possible is better for your body than a simple carbohydrate-rich diet.
Save fun foods (pizza, cake, cookies, ice cream!) for the occasion rather than making them a part of your daily and weekly diet plan (too many calories!).
Fats
Not all fats are created equal. Healthy fats like those found in avocados, olive oil, and nuts are essential for various bodily functions. Unhealthy fats, like trans fats and saturated fats in excess, can negatively impact your health.
Limit unhealthy fats from processed foods and choose healthy fats from natural sources whenever possible.
Types of fats:
- Saturated
- Monounsaturated
- Polyunsaturated
- Trans fats
Saturated fats are not considered 'essential' because the body can make its own. Consuming saturated fats in small amounts (about <13-20 grams daily!) is okay for most, and eating precisely 0 grams in any diet is impossible.
Most people get saturated fats from red meat and dairy products, while cooking oils have smaller amounts (canola, olive, peanut!). It's best to know to eat less fatty versions of these foods (round steak, 0% milk products, cooking spray over oil!).
It's a good idea to choose mostly monounsaturated and polyunsaturated fats, limit saturated fats, and avoid trans fats!
Some 'essential' fatty acids (just as they sound!) are essential for overall health. They are a specific type of fat your body cannot produce alone.
The two types are Omege-3 and 6! There is a whole lot of chemistry behind it. I'll stay away from that to avoid confusion. If you are interested, here you go!
Some foods with healthy fats:
- Walnuts
- Avocado
- Flaxseeds
- Chia seeds
- Salmon
- Sardines
- Soybean oil
- Trout
- Anchovies
- Beans
Fats have their place in achieving your fitness goals by optimizing nutrient absorption and regulating hormones and cholesterol!
Calories
Think of macros as the building blocks of your nutrition (your plate!) and calories as the total energy those blocks provide.
Our bodies use the energy from calories provided by macronutrients to function and stay active. When we consume more calories than we burn, we gain weight. When we burn more calories than we consume, we lose weight.
Calories per gram of macronutrients:
- Carbohydrates are 4 calories per gram
- Protein is 4 calories per gram
- Fat is 9 calories per gram
- Alcohol is 7 calories per gram
While macros tell us what we eat, calories tell us how much. Achieving a healthy body composition comes down to balancing your macro and calorie intake with your activity level.
For beginners, understanding the relationship between macros and calories is crucial. We'll go deeper into calculating your individual calorie needs in a later post.
Putting Macros Into Practice
You're probably eager to put all this information to good use. Below are three different meal plans built around using macros to build muscle, lose weight, or boost energy.
NOTE: These are just example meal plans to get your meal ideas rolling. Adjusting portion sizes and macro ratios based on individual needs and goals is crucial. Consulting a registered dietitian is recommended for personalized guidance.
| Meal | Food | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Breakfast | Scrambled eggs with spinach, whole-wheat toast with avocado | 25 | 15 | 15 |
| Lunch | Grilled chicken breast, quinoa salad with mixed greens and vegetables, olive oil dressing | 30 | 25 | 9 |
| Dinner | Baked salmon, roasted asparagus and sweet potato | 30 | 20 | 5 |
| Snacks (choose 2) | Greek yogurt with berries, handful of almonds | 15 (OR 6) | 15 (OR 6) | 5 (OR 14) |
| Meal | Food | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Breakfast | Oatmeal with protein powder and berries, milk | 30 | 52 | 5 |
| Lunch | Chicken stir-fry with brown rice and vegetables | 30 | 50 | 10 |
| Dinner | Beef tacos with whole-wheat tortillas and black beans, guacamole | 40 | 65 | 18 |
| Snacks (choose 2) | Protein shake with banana, cottage cheese with fruit | 20 (OR 15) | 20 (OR 15) | 5 (OR 5) |
| Meal | Food | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Breakfast | Greek yogurt with granola and nuts, fruit | 20 | 45 | 15 |
| Lunch | Lentil soup with whole-wheat bread, side salad with olive oil dressing | 25 | 40 | 10 |
| Dinner | Baked salmon with roasted vegetables and quinoa | 30 | 45 | 10 |
| Snacks (choose 2) | Hard-boiled egg with carrot sticks, apple slices with peanut butter | 6 (OR 5) | 5 (OR 20) | 5 (OR 8) |
Diet Tracking Apps
Every fitness person has their favorite app for tracking meals. Arguably, some are better than others.
Popular diet/food/calorie/macro tracking apps:
The best app is the Carbon Diet Coach app. Yes, you need to pay for it (but it is so worth it!). All the other apps might have a free version, but you don't get the features worth it, like barcode scanning (come on MyFitnesspal!).
The Carbon app shines the more consistently you use it. The calories and macros will adjust based on the result (no more guessing yourself!!).
Conclusion
As we wrap up demystifying macros, remember this: macros are not a restrictive diet but a powerful tool for understanding your body's needs. By learning about protein, carbs, and fats and how they work together, you can take control of your health and fuel your body for optimal performance.
Take your time with the initial steps. Start small, experiment with various meal plans, and see how incorporating macro awareness impacts your energy levels, satiety, and overall well-being. Embrace the learning process, have fun exploring different food options, and don't hesitate to ask questions along the way.
Are you prepared to start your macro journey? Share your thoughts and questions in the comments below! I'm here to support you and excited to hear about your experiences. Additionally, subscribe to my blog for future posts featuring more in-depth information and practical tips on navigating the world of macros and achieving your fitness goals.