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What are macronutrients? Knowledge about nutrition you should know

Macronutrients”, a term that may be new but may also be familiar to many people. We see Macronutrients everywhere, in nutrition or exercise forums. So, have you ever asked the question:What are macronutrients yet?” and how important are Macronutrients in our diet? Which ratio is ideal for you?

Combined with calculating your daily calorie needs, understanding Macronutrients will act as an important key, helping you determine how much and what you are eating – a new twist. Help you have a more complete and complete nutrition!

Now, let’s find out right in this article!

You need to know:

Above all, what are macronutrients?

Macronutrients, or Macros for short, roughly translate as macronutrients. In English, macro is big, great. Could this be an indication that this nutrient is essential and needed in large quantities?

Macronutrients

Macronutrients are made up of the familiar trio of “tycoons”: protein (protein), carbohydrates (carbohydrates) and fat (fat). When all three of these “tycoons” gather together, they will provide calories for the body, help us grow, full of energy and feel more comfortable. Each substance contributes a certain role to the body and it is an indispensable component in the daily diet.

Here, you can see the calories contained in 3 proteins, carbs and fat to see how our body fuels with macros:

The value above means, when you look at a nutrition label that says 5g carbohydrates, 5g protein and 0g fat, it means that the product contains 40 calories.

And for example, with an apple containing 95% carbs, 2% protein and 3% fat, the apple is classified as a carb food.

So What are carbohydrates?, What is protein? and What types of fats are included? Let’s find out together!

What are Carbohydrates (Carbs)?

Carbohydrates include starch, sugar, and fiber. Few people would have guessed that carbs are our body and brain’s favorite source of fuel as it helps our minds become more alert and our bodies more energetic.

what are carbs

Carbohydrates are divided into 2 types:

Complex carbs (slowly absorbed carbs): found in oats, barley, brown rice, brown bread… these are high fiber starches. That fiber will help you feel full for longer and make cravings repel, you will eat less.

Simple carbs (fast-absorbing carbs): There are many in white starch such as rice, fresh bread, pho … or in candy, cakes of all kinds. With fast-absorbing carbs, the body will digest faster, you will not feel full for long and will quickly crave, want to eat more while the old calories have not been burned.

Good sources of carbs come from:

  • Whole grains
  • Starchy vegetables like sweet potatoes, potatoes, beets, etc.
  • Kinds of bean
  • Fruits like apples, pears, bananas…

Did you know that fiber is a form of non-energizing carbs found in fruits, vegetables, and nuts?

“An adult should get 45-65% of calories from carbohydrates.”

How is protein (protein) understood?

what is protein

During digestion, proteins are broken down into small chains like a train, these train cars called polypeptides accompanied by other individual units called absorbed amino acids. There are 22 types of amino acids that make up protein and 9 of them are called essential amino acids because the body cannot make them and must get them from food.

Protein is the building block of cell and muscle structure, especially helping muscles recover after exercise. In addition, protein supports the body’s immune system, growth and maintenance of the formation of our hair, nails and skin!

The amount of protein (or protein) that should be loaded into the body each day also needs to be calculated depending on the body weight of each person, at least 0.8g/kg/day (i.e. for example I am 18 years old this year and weigh 45kg, my body will need 36g of protein). As for athletes who are in the training season, weightlifters need 1.3-1.8g/kg/day. And don’t eat more than 2g/kg/day!

“Adults should get 10-35% of calories from protein.”

Learn about Fat (fat)

Like carbohydrates and proteins, fat plays an important role as it is an abundant source of energy for the body and helps the body metabolize vitamins A, D, E and K.

Stop thinking that fat will make you gain weight! Because below, I will analyze this issue for you more clearly.

Fats are divided into 3 types:

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Saturated fat (saturated fat): found in a lot of animal fat, cheese, whole milk… Animal fats provide our body with cholesterol involved in the production of hormones, such as testosterone. However, if high cholesterol will lead to cardiovascular diseases, blood circulation is blocked by these fats, which are insoluble in the blood, which will close on the artery walls.

Unsaturated fat (unsaturated fat): Contrary to saturated fat, unsaturated fat is considered a good type of fat when it reduces the amount of bad cholesterol in the blood, increasing the possibility of better blood circulation. In addition, unsaturated fats help regulate metabolism, which is important in cell growth and regeneration. Unsaturated fats are found in many plants such as nuts and fish.

Trans fat (trans fat): WARNING this is extremely bad fat for our body. Trans fats are found in many fast foods and are the cause of high cholesterol and a risk factor for cardiovascular disease.

Good source of fats (unsaturated fat):

  • Avocado and avocado oil.
  • Olives and olive oil.
  • Nutritional nuts such as cashews, walnuts, etc.
  • Fish, especially salmon.

“Fat should make up 20-35% of daily calories”

Choose for yourself a good source of good fats, which are unsaturated fats to prevent disease and not be afraid of weight gain!

Super simple macronutrients calculator for you

First, to calculate the required macros in your day, you must determine the calorie needs that the body needs in a day based on how to calculate calories in a serving.

Calculating macronutrients will give you a Macro Diet help you have a great figure with a standard weight.

As I introduced in the first part, each macronutrient contains a different amount of calories. The total amount of calories from the food we consume is highly dependent on the amount of carbohydrates, proteins and fats present in it. However, with 1g of fat = 9 calories, we will see that the energy source for the body is provided mostly from fat.

So do you know? What is macros? Are not?

I give a simple example to help you understand!

For example, I’m a 26 year old female, weighing 50kg and 160cm tall. Be physically active at level 1 (lightly active person).

So according to the Harric Benedict formula, I have:
BMR = 655 + (9.6 x 50) + (1.8 x 160) – (4.7 x 26) = 1300.8.

With BMR = 1300.8 as my basal metabolic rate, I applied the formula again to determine how many calories you need in a day: BMR x 1.375 (1.375 is the index for people who are lightly active 1-3 times/week), I have:

TDEE = 1300.8×1.375 = 1788.6.

So I need 1788 calories per day.

At 1788 calories, I follow a standard diet of 40% carbs, 30% protein and 30% fat.

Carbs (1g = 4 calories) so with 40% carbs of 1788 calories = 715.2 calories/day.
My total grams of allowed carbs per day is: 715.2/4 = 178.8 grams.

Carbs (grams) = (TDEE x 40%) / 4

Protein (1g = 4 calories) so with 30% protein of 1788 calories = 536.4 calories/day.
My total allowed protein grams per day is: 536.4/4 = 134.1 grams.

Protein (grams) = (TDEE x 30%) / 4

With fat (1g = 9 calories) so with 30% fat of 1788 calories = 536.4 calories/day.
My total allowed fat grams per day is: 536.4/9 = 59.6 grams.

Fat (grams) = (TDEE x 30%) / 9

⇨ So my daily intake would be: 178.8 grams of carbs, 134.1 grams of protein and 59.6 grams of fat.

Macros ratio helps you know what to eat to gain muscle and lose fat

For those who exercise regularly, having a beautiful bodybuilding is what everyone wants. But do you know what bodybuilding is?

what is macro

In the most “simplistic” way, bodybuilding means building muscle. This means that you are building, shaping, and honing the work that is your body.

According to nutritionist Sarah Wilkins, the ratio of macros you need to gain muscle and lose fat is 30-40-30, which is 30% calories from carbohydrates, 40% calories from protein and 30% calories from fat. .

After calculating TDEE, you will calculate your calories (like the example above), depending on your goal of how much energy you want to lose a day. Here are some macros ratios that you should know to gain muscle lose fat:

CaloriesCarbohydrates (30%)Protein (40%)Fat (30%)
1200 kcal90g120g40g
1500 kcal112.5g150g50g
2000 kcal150g200g66g

(Calculation results are applied with the formula for calculating BMR and TDEE as the reference example above!)

Synthesize the ratio of Macros according to the appropriate nutrition regimes

Macros for weight loss

macros to help you

If you want to lose weight, try this macros ratio! Make sure you calculate your macros the same way you cut calories. Combine with exercise for best results.

Macros in weight maintenance

maintain good health

Maintain your weight according to the suggested macros ratio as follows:

Macros on the Keto Diet

This is a diet in which you will use a lot of fat, enough protein but cut carbs. It can be clearly seen through the ratio of macros below:

Macros and low-carb regimens

Low-carb or Low-carbohydrates, you can also imagine the reduction of starch and sugar in this diet.

Through this article, we have learned together about What are macronutrients? and how to calculate macros and know. In the matter of nutrition is really simple but also quite complicated, master the nutrients in your diet and the amount of substances that the body needs to make everything “just right and enough”, so you will have a healthy body, a great body and a relaxed mind.

Let’s create a detailed nutrition chart together Calorie and maconutrients calculator for me now!

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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