Okay, so let’s talk about macronutrients! Macronutrients, or Macros, are the nutrients your body needs in large amounts to function optimally. Proteins, Carbohydrates (carbs) and fats are the three main macros. Read on to learn more about the 3 main macros, how much of each nutrient is recommended for optimal health, and how to incorporate each macronutrient into your diet.
Table of Contents
Schedule a Free Discovery Call
Get started on the road to a better, healthier you. Leave your name and phone number and Romi will reach out to you to schedule a free consultation.
By submitting this form you agree to be contacted via text/email/phone. Reply “stop” to opt-out at any time.
**Your privacy is important. Your information will not be shared. Read more about our privacy policy here.
The Recommended % of Macronutrients
By considering how many calories come from each macronutrient, you can gain control over what you’re eating and properly fuel your body.
For adults, the recommended percentage of calories from each macro is:
- Carbohydrates: 45–65% of daily calories
- Protein: 10–35% of daily calories
- Fat: 20–35% of daily calories
However, it’s important to remember that there’s no perfect way to balance your macros. The federal guidelines around macros provide a wide range of recommended daily intakes. Within that range, you can find what works best for your body.
The Recommended % of Macronutrients
Knowing about the three main macros will help you incorporate them into your daily meals.
Carbs
Carbohydrates provide fuel for the body. There are two types of carbs: sugars and starches. These two carbs are broken down into glucose, the body’s main source of energy. A third type of carb, fiber, optimizes digestive health, helps you feel, and assists with maintaining a healthy weight.
The Dietary Guidelines for Americans says that most of the calories eaten on a given day should come from healthy carbohydrates, including vegetables, fruits, and whole grains.
It is advised to limit processed sources of carbohydrates, like chips, pretzels, baked goods, and other items with added sugar.
Proteins
Protein helps repair cells and facilitates growth and development. Protein is broken down into amino acids, which help the body make new cells and repair existing ones.
High protein foods include animal products like meat and eggs. Protein is also found in beans, nuts, soy, legumes, and quinoa. The range provided for protein intake is especially large.
Fat
Fat keeps the skin and hair healthy, helps you absorb vitamins, support brain development and other healthy bodily functions.
In order to get the most from this macro, prioritize healthy, nutrient-dense sources of fat, like nuts, salmon and other fatty fish, guacamole, and coconut oil or olive oil used to cook foods.
Minimize your intake of saturated or trans fats, like those in fried foods or processed sweets, which can increase the risk of heart disease.
Food is Fuel: A Health Coach's Take
When I first start working with clients, I go over macros and try to get them to understand that like a car, your body is a machine. You can fuel it with high octane gasoline, i.e. macros, or you can try to have it run off of some crap, i.e. simple sugars and processed foods. One provides sustained energy, optimal performance, balanced moods, and so many other health benefits. While the latter, sets you up for more cravings, spiked energy which quickly plummets leaving you tired and cranky, brain fog, and so many other side effects which are detrimental to your overall health.
After going over these three macros and sending lists of various options for each, I then suggest that they play around with making meals (a normal size plate) that incorporate each food, looks and tastes satisfying, and simply get used to eating in this way for a few meals a day.
Later on, we get into the “better choices” within the macro groups and how much of each we want to shoot for. Lean proteins, complex carbs and unsaturated fats are what we strive to include in most meals. When we want to indulge and eat things that are off this plan, we don’t feel guilty and we aren’t ruining our health, because most of the time we are choosing wisely.
This is called balance and living a full life. “Diets” don’t work, being super restrictive doesn’t work if you want long-term health and the ability to stick to healthy lifestyle changes.
Related article: Why Diets Don’t Work >>
Healthy Body; Happy Life
I would love to help you customize a healthy diet, rich in macronutrients. Schedule a free consult call. As a health and fitness coach, I would love to help you plan and prep meals that will fuel your body, improve your health, and change your life.
Schedule a Free Discovery Call
Get started on the road to a better, healthier you. Leave your name and phone number and Romi will reach out to you to schedule a free consultation.
By submitting this form you agree to be contacted via text/email/phone. Reply “stop” to opt-out at any time.
**Your privacy is important. Your information will not be shared. Read more about our privacy policy here.