Macro & Calorie
Macros (macronutrients) are the three main types of nutrients that provide energy to our bodies: carbohydrates, proteins, and fats. The recommended daily intake of each macro varies depending on factors such as age, sex, weight, and physical activity level, but a general guideline is:
- Carbohydrates: 45-65% of daily calorie intake
- Proteins: 10-35% of daily calorie intake
- Fats: 20-35% of daily calorie intake
Following a balanced diet that includes a proper ratio of macronutrients can help support overall health and fitness goals.
Each macro has a specific role in the body:
- Carbohydrates provide quick energy to fuel our bodies and are the main source of energy for the brain. They can be found in foods such as rice, sweet potatoes, fruits, and vegetables.
- Proteins are essential for building and repairing tissues, producing hormones and enzymes, and boosting immunity. They can be found in foods such as meat, poultry, fish, dairy products, and beans.
- Fats are a rich source of energy and play a vital role in absorbing fat-soluble vitamins, supporting cell growth, and maintaining healthy skin and hair. They can be found in foods such as oil, butter, nuts, and avocado.
It's important to note that not all fats are created equal and it's recommended to choose healthy sources of fats such as unsaturated fats found in olive oil, nuts, and avocados, and limit the intake of saturated and trans fats found in fried foods and processed snacks.
Tracking your macro intake and maintaining a balanced diet can help with weight management and improve overall health markers such as blood sugar and cholesterol levels. These are basic facts about macronutrients that everyone needs to know.