Macronutrients: The Key to a Healthy Diet

Macronutrients are nutrients in our diet that provide energy in the form of calories. They consist of three main groups: carbohydrates, proteins and fats. Each of these macronutrients has a unique function in the body and is essential for a healthy diet. In this blog we will discuss their functions, sources and how to calculate the optimal distribution for muscle building or weight loss.

What are Macronutrients?

Macronutrients are the nutrients your body needs in large quantities to function properly. They are the main source of energy and play a crucial role in building and maintaining body tissues.

The three types of macronutrients are:
✔️ Carbohydrates – The primary source of energy for the body.
✔️ Proteins – Important for muscle building and cell repair.
✔️ Fats – Essential for hormone production and energy storage.

Energy content per macronutrient:

1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories

In addition to these three, water is sometimes considered a macronutrient because it is essential to the body, despite providing no calories.

Carbohydrates: the main source of energy Macronutrients

What do carbohydrates do?

Carbohydrates are converted into glucose in the body, which serves as fuel for muscles and the brain. They support:

✔️ Energy supply for daily activities
✔️ Brain function and concentration
✔️ Muscle recovery after exercise

Types of carbohydrates

Carbohydrates can be divided into:

Complex carbohydrates:
These are digested slowly, provide stable blood sugar levels and provide long-lasting energy.

• Whole grains (oatmeal, quinoa, brown rice)
• Legumes (lentils, chickpeas)
• Vegetables and fruits

Simple carbohydrates:
These are absorbed quickly and cause fluctuations in blood sugar levels.

• Processed sugars (soft drinks, candy, white bread)
• Fast food and processed snacks

Good Sources of Carbohydrates Macronutrients

• Sweet potatoes
• Rice, quinoa and couscous
• Pasta (preferably whole wheat)
• Sourdough bread

How many carbohydrates do you need?
The amount of carbohydrates depends on your energy needs. Most people get 40-60% of their daily calories from carbohydrates.

Proteins: The Building Blocks of Your Body Macronutrients

Why are proteins important?

Proteins are essential for:

✔️ Muscle building and recovery
✔️ Hormonal and enzymatic processes
✔️ Supporting the immune system

Good Sources of Protein Macronutrients

Animal proteins:

• Meat (chicken, turkey, beef)
• Fish (salmon, tuna, cod)
• Eggs
• Dairy products (Greek yogurt, cottage cheese)

Vegetable proteins:

• Legumes (lentils, chickpeas)
• Nuts and seeds (almonds, chia seeds)
• Soy products (tofu, tempeh)

How much protein do you need?

• Non-athletes: 1.4 g per kg body weight
• Cardio/endurance athletes: 1.6 g per kg body weight
• Strength/cardio athletes: 1.8 – 2 g per kg body weight

To calculate the number of calories, multiply the number of grams by 4.

Fats: Essential for Health Macronutrients

What do fats do?

Fats are often seen as unhealthy, but they play an important role in:

✔️ Energy storage and long-term energy
✔️ Hormonal balance
✔️ Absorption of fat-soluble vitamins (A, D, E, K)

Types of fats

Healthy fats:

• Unsaturated fats (olive oil, avocado, nuts)
• Omega-3 fatty acids (salmon, linseed, walnuts)

Unhealthy fats:

• Trans fats (fried foods, margarine)
• Processed saturated fats (fast food, ready-made snacks)

Good sources of fats

• Butter
• Ghee
• Olive oil (not suitable for baking)
• Avocado
• Fatty fish
• Nuts

How much fat do you need?
For every kg of body weight, you need about 1 gram of fat per day. Multiply this number by 9 to calculate the calories.

How do you calculate the correct Macro Ratio?

Your macronutrient ratio depends on your goal:

Macros for muscle building

1. Calculate your maintenance calories.
2. Add a 10-20% calorie surplus.
3. Protein: 1.8 – 2 g per kg body weight.
4. Fat: 30-40% of your total calorie intake.
5. The rest of the calories come from carbohydrates (divide calories by 4 for grams of carbohydrates).

Macros for Weight Loss

1. Calculate your maintenance calories.
2. Reduce your calorie intake by 500 kcal.
3. Protein: 1.8 – 2 g per kg body weight (to maintain muscle mass).
4. Fat: 1 g per kg body weight.
5. The remaining calories become carbohydrates.

Conclusion

Macronutrients are the basis of a healthy diet. By maintaining a balanced distribution of carbohydrates, proteins and fats, you ensure that your body functions optimally.

✔️ Do you want to build muscle mass? Ensure a calorie surplus with sufficient proteins and carbohydrates.
✔️ Do you want to lose weight? Reduce your calorie intake and ensure sufficient proteins to prevent muscle loss.

Do you want to optimize your diet? Make an appointment here for a free introductory meeting with our team!