‘Macros’, a buzzword you’ve probably heard at every gym for the last ten years, is short for macronutrients: carbohydrates, proteins, and fats. These are the three basic building blocks for your nutritional profile. A very basic description of each follows.

Carbohydrates are the main source of energy for our bodies. The body breaks carbohydrates, or ‘carbs’, down into glucose (read: sugar) to fuel the body, particularly the brain, to send signals to our extremities. Carbohydrates provide 4 calories per gram.

Fats are the main transporter for nutrients throughout the body; they are categorized into saturated and unsaturated fats. Fats provide 9 calories per gram.

Proteins keep you full because they take longer to break down in the body (and require more water intake to do so), and they are integral to muscle development. Proteins provide 4 calories per gram.

It is crucial to eat in the right ratios for optimum performance, muscle development, fat reduction, weight loss, sustainable energy, and general health. Most sources agree on consuming the below rough percentages daily.

General Macros Guidelines:

Carbohydrates: 40-65% of daily intake

Proteins: 20-35% of daily intake

Fats: 20-30% of daily intake

If you adhere to these general macros guidelines, not only will your macronutrients be stable (and you will feel satiated and energetic throughout the day), but you will also provide for your micronutrient profile, made up of different essential vitamins and minerals that your body needs.

PRO TIP: Beware of food marketing relating to macros!!!

Many companies write “low fat” on their products, but then load them with sugar to compensate.

Other companies write “low carb” on their products, but then fill foods with additives and ’empty’ calories which aren’t giving your body any real nourishment.

Carbs and fats aren’t the enemy – processed foods and chemical additives are.

What about calories?

Remember – if you adhere to the [very] generalized macros percentages above, and if you feel like your body composition isn’t changing the way you hope it will, you are likely then eating either too many or too few calories depending on a variety of factors, like your age, activity level, Resting Metabolic Rate (how fast your body burns calories during the day), and other factors. Tweaking your calories, macros, and activity to find what’s best for you is best negotiated between you and a licensed and well-researched personal trainer. (Don’t just pick any one – do your research, and reach out to me if you need names of folks in Connecticut who are excellent and willing to help.)

How do I start?

If you don’t know where to begin, simply track your food and beverage intake, as well as your activity. There are a variety of apps to accomplish this, such as MyMacros, MyFitnessPal (which has an excellent food database for realistic nutrition / calorie counts), or simply jotting down what you had and how you moved in a given week and having a hard look at how you can make choices that better work for your goals.

BOTTOM LINE:

None of these macros are the devil or something to avoid. They are all essential for a balanced diet and for long term health and wellness. The trick is to make them work for your health and body composition goals, one bite and one step at a time.

Train Hard. Love Harder. -Sara Wilhelm (Little Dragon)