We break it down and answer your questions: What are macros?
What is a macro counting diet anyway?
Should you be counting your macros?
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Spoiler alert: It’s not as complicated as you might think.
It’s really all semantics.
If you haven’t heard of macros, perhaps the termscarbohydrate, protein, and fatfeel more familiar.
Here are the details.
What Are Macros?
Macrosalso known as macronutrientsare precisely what their name implies.
Macro means large, so macronutrients are the nutrients your body needs in, well, large amounts.
There are three macronutrients: carbohydrates, protein, and fat.
Each macronutrient is measured in grams, but the calories per gram aren’t the same.
Protein and carbohydrates have four calories for every gram.
Fat, however, has nine calories for every gram.
They’re nutrients thatyour body still needs, just in smaller doses.
What are the Macro Amounts You Should Be Eating Each Day?
The amount of protein, carbohydrate, andfat you should eatevery day varies from person to person.
(That’s 200 to 700 calories or 50 to 175 grams per day for a 2,000-calorie diet.)
Protein is important because it is the main structural component of all cells in your body.
It is needed to build and repair cells, among other key body processes.
Carbohydrate
The largest portion of your diet is dedicated to carbs.
The recommendation is to get 45% to 65% of dailycalories from carbs.
(That’s 900 to 1300 calories or 225 to 325 grams per day for a 2,000-calorie diet.)
Your body prefers carbohydrates and uses them as a primary energy sourceespecially your brain.
Fat
20% to 35% of your calories should come from fat each day.
(400 to 700 calories or 44 to 78 grams per day for a 2,000-calorie diet.)
The healthiest fats are poly- and monounsaturated.
What are Macros Food Sources?
Take chicken as an example.
We considerchicken a source of protein, right?
But there’s also fat in chicken.
Or look at awhole grain like quinoait’s mostly carbohydrate but also a good source of protein and fat.
Some people prefer to count their macros instead of counting calories.
And proponents of counting macros say there are a few benefits behind this way of eating.
Another touted benefit is that counting macros encourageshealthier eating.
What are Macros Counting Diets?
There isn’t a clear-cut definition (or meal plan) for the so-called “Macro Diet.”
It’s mostly just a way of tracking what you eat.
The only diet that’s focused on just counting macros is IIFYM.
you could follow those diets and count macros.
Still, moderate macronutrient diets were successful compared to a standard diet.
Macronutrients are essential nutrientsyou need carbohydrates, fats, and proteins to fuel your body.
But macro counting isn’t a must-do.
If it works for you, go ahead.
And if you prefer another eating pattern, follow that one because counting macros is just another diet.
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U.S. Department of Agriculture.
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“Dietary Guidelines for Americans, 2020-2025.“U.S.
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“What are proteins and what do they do?”
National Library of Medicine.
“Carbohydrates in the Diet.”
Oklahoma State University Extension.
Clifford, J. et al.
“Fat-Soluble Vitamins: A, D, E, and K 9.315.”
Colorado State University Extension, 2023.
Ge, Long et al.
2020, doi:https://doi.org/10.1136/bmj.m696
