Macro Nutrients And Their Tie To Weight Loss​

Macro Nutrients And Their Tie To Weight Loss-

Everyone is talking about macronutrients. Macronutrients can play a vital role in losing weight or in gaining muscle, but it is important to fully understand what they are and how they function in order to fully utilize them. Otherwise, all that time spent on your treadmill will go to waste.

Macronutrients Are Carbohydrates, Proteins, And Fats

“Macronutrients”, or “macros” for short, is just a fancy way to refer to the basic nutrients: carbohydrates, proteins, and fats. They are the vital nutrients that provide the energy required to keep our body functioning. Another way to look at them is as categories for the calories we consume. (Calories that aren’t macronutrients are micronutrients which include minerals and elements.)

  • Proteins are usually four calories per gram and primarily consist of amino acids. They can come from both plants and animals. They help build lean muscle mass and also satiate the appetite.
  • Carbohydrates also provide four calories per gram. They break down into glucose and are the body’s primary energy source. Good carbs are essential to the diet, however, refined carbs can lead to weight gain and high blood sugar.
  • Fats weigh in at nine calories per gram making them the most energy dense macronutrient. It is fairly well agreed upon now that healthy fats don’t actually make you fat, and are in fact required for the body to function properly.

Calculate Your Macronutrient Ratio

The counting of macronutrients for weight loss is a trending practice. It is important because simply counting calories can be misleading. For example, if a person eats 2,000 calories every day, but 80 percent of those calories are carbohydrates, they may still gain weight and be unhealthy. However, the reverse of this is also a problem. If a person eats 50 percent protein, 35 percent carbs, and 15 percent fat, but only eat 1,500 calories per day and their goal is 2,500, they may still lose weight and not build muscle. So, it is important to count both calories and macronutrients.

To determine the number of calories to consume multiply your body weight in pounds by 18 for weight gain or by 12 for weight loss.

For example:

150 x 12 = 1,800

The output is the amount of calories you should be aiming to consume daily.

Next, to determine the amount of each macronutrient to consume, use the basic list below as a starting point.

macronutrient graphic

Of course, all of this macronutrient counting will go to waste unless you hit the treadmill as well. Experiment with these ratios to begin. There are lots of opinions out there and every body is different; the important thing is to discover what works for you.