Macronutrients
Macronutrients are nutrients in our diet that contribute energy in the form of calories. In addition, macronutrients consist of 3 types, carbohydrates, proteins and fats.
Carbohydrates
Carbohydrates provide energy and are therefore an essential macronutrient. In addition, carbohydrates are often seen as the enemy during weight loss, but this is not true. It is mainly about the type/source of carbohydrates and the amount you eat. Carbohydrates can be divided into 2 types, complex and simple.
Simple carbohydrates mainly consist of sugars. These are broken down quickly and provide energy quickly, but will also cause fluctuations in your blood sugar level and you are satiated for a short period of time.
Complex carbohydrates are, for example, (whole grain) products. These are broken down slowly and provide gradual energy. In addition, they also give a long feeling of satiety.
1 gram of carbohydrates contains 4 calories.
Products
- (sweet) potatoes
- Rice, quinoa and couscous
- Pasta
- Sourdough bread
Fats
Fats are essential for the body. For example, fats help absorb various vitamins, regulate hormones and protect organs. Fats are divided into 3 categories, saturated fats, unsaturated fats and trans fats.
Saturated fats are mainly found in animal products, unsaturated fats are mainly found in plant products and trans fats are mainly found in processed foods.
1 gram of fat contains 9 calories
Products
- Butter
- Ghee
- Olive oil (not suitable for baking)
- Avocado
- Fatty fish
- Nuts
Proteins
Proteins are the most important building blocks for your body. For example, proteins ensure the recovery, maintenance and growth of muscles and tissue in the body. If you are physically active or actively play sports, you need more proteins daily. In addition, proteins are digested more slowly than carbohydrates, which means that you feel full for longer after eating proteins.
1 gram of protein contains 4 calories.
Protein-rich products
- Yogurt / cottage cheese
- Meat, fish or poultry
- Eggs
- Milk
- Cheese
Macro distribution
The division of macronutrients depends on your body weight and goal. Below we give you a guideline per macronutrient.
Proteins
The amount of recommended protein depends on your activity level and body weight.
Non-athlete: 1.4 grams of protein per kg of body weight
Cardio/endurance athlete: 1.6 grams of protein per kg of body weight
Strength/cardio athlete: 1.8 to 2 grams of protein per kg of body weight
To calculate the amount of calories, multiply the amount of grams x 4.
Fats
The amount of fats is based on your body weight. For every kg of body weight you need about 1 gram of fat per day. To calculate the amount of calories you multiply the amount of grams x 9.
Carbohydrates
To calculate the amount of carbohydrates you first need to know your total calorie needs. The amount of carbohydrates is what remains of your total calories after you have subtracted the correct amounts of proteins and fats. The result of the carbohydrates is in calories, divide this by 4 to calculate the number of grams of carbohydrates.
Macros muscle building
First calculate how many calories you need to maintain your weight. To build muscle, a calorie surplus of 300 to 500 calories is recommended. You calculate your macros as follows;
To build muscle, add the protein formula for strength/cardio athletes, 1.8 to 2 grams per kg body weight. The calculation for the amount of fats remains the same, 1 gram of fat per kg body weight. Calculate the total amount of calories for both proteins and fats and subtract this from your total calorie calculation. The remaining calories are your carbohydrates, divide this by 4 and you have your amount of carbohydrates in grams. What you may notice is that the amount of carbohydrates is higher than when you are going to lose weight. These carbohydrates will provide you with energy for an intensive workout.
Macros to lose weight
If you want to lose weight, you use a different macro distribution than someone who wants to maintain their weight or build muscle. The amount of proteins and fats remains the same. For losing weight, you also calculate the amount of proteins of a strength/cardio athlete, because you want to retain as much muscle as possible while losing weight. To lose weight, you reduce your total amount of calories by 10%. From the total amount of calories, you subtract the calories from proteins and fats. The rest are your carbohydrates, you divide this by 4 for the amount of carbohydrate in grams. While losing weight, you eat fewer carbohydrates, which forces your body to get more energy from burning fat. Read more information about losing weight here.
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