Macronutrients Guide

Depending on our activity level, whether we are trying to maintain, lose or gain weight, we need between 2000 and 2500 Calories per day. A Calorie, simply put, is a unit of available energy. And the total daily Calories is our energy budget. We get it and then we spend it, throughout the day. 

We need to have enough energy (Calories) to function, go about our day and exercise. Having too few Calories will handicap us in the long run, make our workouts less effective and it’ll slow down our metabolism. Eating too much will make our bodies stockpile the excess and fill up our fat cells (= increase body fat) for future use. What we are aiming for is the perfect balance: not too little, not too much.

All Calories come from Macros (macronutrients). There are three main macros we need daily to not just survive, but to thrive: protein, fat and carbohydrates. 

We need protein to grow and repair cells, and build muscle. 
We need fat for hormone production and regulation, and for nutrient absorption.
We need carbohydrates for easy energy and a higher performance during workouts. 

Protein

Protein molecules are built in the body using amino acids. There are 20 types of amino acids in total but only 9 of them are classified as essential. Our bodies make nonessential amino acids but we have to get the essential ones every day from food. 

The essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Foods that contain all essential amino acids used to be referred to as “complete proteins” in the past. We used to believe that if we didn't get them in one go, the amino acids would be discarded. Today we know this is not the case. Amino acids are stored in the body. One single food item (or even an entire meal) doesn’t have to contain all of them. We simply need to get them throughout the day through different meals and our body will form the protein molecules as the amino acids come in.

Top plant-based protein sources, foods very high in essential amino acids, are: tofu, tempeh, soy milk, seitan, beans, lentils, quinoa, buckwheat, oats, hemp seeds, nutritional yeast and spirulina. 

Most food contains amino acids in various amounts, though, so it’s not necessary to rely on just the top tier. It simply makes it easier to increase your protein intake if you include them in your diet.  

Fat

Fat is the most energy-rich macronutrient. It breaks down into fatty acids that provide our bodies with easy energy. It’s easy for our system to handle and stockpile it when in excess. We need some fat in our daily diet but just enough to keep the necessary processes running. 

There are three types of fat: unsaturated, saturated and trans fats. The latter should be avoided since they’re detrimental to our health. Trans fats raise cholesterol, cause inflammation and contribute to insulin resistance. Since it’s mostly present in highly processed foods, see food labels to mind your trans fat intake. 

Unsaturated Fat

Unsaturated fat is liquid at room temperature and is considered the ‘good” type of fat. It improves cholesterol levels, eases inflammation and stabilizes heart rhythm. Top sources of unsaturated fats are olive oil and avocados. 

Omega 3 and Omega 6 fatty acids belong to the unsaturated fat family and are vital for our overall health.

Omega-3 fatty acids are responsible for heart health, blood pressure control, triglycerides reduction;

Top plant-based sources: chia seeds, flax seeds, hemp seed, walnuts and seaweed.
Recommended Daily: 1.6 grams for men, and 1.1 grams for women

Omega-6 fatty acids are responsible for skin and hair growth, bone health, metabolism regulation and reproductive health;

Top plant-based sources: peanuts, cashews, almonds, avocados, sunflower seeds, hemp seeds.
Recommended Daily: 17 grams for men, and 12 grams for women

Saturated Fat

Saturated fats turn solid at room temperature and are mainly found in animal products. The most popular plant-based source of saturated fat is coconut (coconut flakes, coconut milk, coconut oil etc). Since saturated fat doesn’t have the same health promoting properties as unsaturated fat, it’s best consumed in moderation. 

Carbohydrates

Carbohydrates include sugars, starches, and fiber. 

Sugars are simple carbohydrates and are easily absorbed by the body. The energy they give us can be used by the body right away since they are easy to break down. Regular sugar, syrups and fruit all contain large amounts of simple carbohydrates. 

Starches are a more complex type of carbohydrates and are found in vegetables and beans. They have a very high satiety effect on the body, especially when converted to resistant starch achieved via cooling e.g., chilled rice and chilled potatoes.

Fiber is a complex type of carbohydrate. It is not digested by us and, instead, it feeds our gut bacteria. It’s the extra roughage that passes through our intestines and keeps everything else moving, too. If we want to keep ourselves healthy, we should aim to eat at least 30+ grams of fiber every day. 

Simple sugars give us quick energy and are great for short bursts of activity. Starches are digested slower so they release energy throughout the day while also keeping us fuller for longer. Fiber, after it is processed in our gut, gives us an extra energy boost towards the end of the day. 

 

Macros Split for Fitness

If you want to stay healthy, build and maintain muscle, you should eat 2 g of protein per kilogram (1 g per pound) - of your goal weight. 

Roughly 20-25% of your daily Calories should come from fat so your body can keep on producing and regulating hormones. Fat is also necessary for vitamin and mineral absorption. Vitamin A, vitamin D and vitamin E all require fat to be absorbed by the body. 

Carbohydrates (Carbs, for short) can go up and down in numbers depending on your fitness goals. After you designate your protein intake and your fats, the rest of your Calories’ budget will go to carbs. 

A good macro split will look roughly like this: 

20%-25% of your daily Calories should come from fat;
20%-30% of your daily Calories should come from protein;
40%-55% of your daily Calories should come from carbohydrates.

For example, if you are an active 5’3 (164 cm) 55 kg (110 lb) female and your daily Calorie budget is 2100 Calories, you should aim for:

25%, 60 g fat
25%, 130 g protein
50%, 260 g carbs

If you are an active 5’7 (175 cm) 65 kg (130 lb) male and your daily Calorie budget is 2500 Calories, you should aim for:

30%, 83 g fat
25%, 155 g protein
45%, 280 g carbs

You can use this guide to adjust your targets. The easiest way to do this is to use one of the food tracking apps, like cronometer. 

It’s not necessary to track your Calories and your macros but if you have fitness goals it is generally recommended.