What are Macros and Why do they Matter?

In general, macros (short for macronutrients) are the molecules that our bodies use for energy (aka calories) ---They include protein, carbohydrates, and fat. They are found in all foods in varying amounts.

•  Carbohydrates provide 4 calories per gram

• Protein provides 4 calories per gram

• Fat provides 9 calories per gram

Download my free Macronutrient Guidebook if you want help figuring out which foods have what macros and tips for hitting your targets.

Some people have started counting macros, instead of calories; because when you count macros, it's not about how many calories are in your food, it's about what kind. Research now shows that all calories are not created equal and our bodies use each macronutrient in different ways.

Each macronutrient goes through different pathways in the body and affect different hormones and brain centers that control hunger and eating behaviors. But I won't get into all that today. Instead, let's focus on the basics behind each macro and why balancing them is so important

Carbohydrates

After a meal, carbohydrates are broken down into glucose, which in a immediate source of energy used by the brain and many other cells. Excess glucose gets stored in the liver as glycogen or converted into fatty acids and stored as fat. As Americans, we live in a carbohydrate-rich world, which as you can see can easily become a problem. This is probably where carbohydrates get their bad rap. However, carbs are important for energy levels and cellular function. Our bodies are designed to use carbohydrates first for energy because they are easily accessible and can only be stored in limited amounts. Complex carbohydrates also provide our body with fiber, which is important for heart health and digestion. Carbs and fat actually prevent protein from being used as a source of energy (which you will find out later that we don't want to use protein for energy). For these reasons, it is recommended that carbohydrates should make up 45-65% of your total calories.

Fat

Fat has the highest calorie amount per gram, but some fat is essential for our bodies to function. We need fat for hormones, skin and hair health, as well as brain function. Fats carry important vitamins as well. Certain fats are healthier than others, but essentially they all have very similar chemical structures and are therefore used as energy similarly. Our bodies can store unlimited amounts of fat, and will use fat stores when carbohydrate reserves runs low, making it our second choice for fuel. It is recommended that fat should make up 20-35% of our total calories.

Protein

Proteins are used for either growth (ex. building muscles) or to repair old or damaged tissue. Enzymes found in protein are also used for digestion and essential hormones used for body regulation are also made of protein. Protein takes more work for our body to use, so it's typically the last choice for fuel (it is mostly a back-up source of energy). The more you exercise, the higher your needs for protein are. It is recommended that protein should make up 10-35% of our total calories.

So you can see that our body does not utilize calories the same. For example, having 200 calories worth of fruity candy as a snack, which is full of carbs, is not the same as a 200 calorie snack of apple slices and nut butter, which has a balance of carbs, fat, and protein. However, an excess amount of calories, regardless of what kind of macronutrient, will be stored for later use, resulting in weight gain.

Your body needs the correct balance of all three macros to function at its best. Too many carbs that aren't being utilized will be stored as fat. Excess fat will be stored as fat. Not enough carbs or fat, and your body will start breaking down protein (aka muscle) for energy.

Book a session with me if you need help figuring out what your macros should be. Because finding the perfect balance of macros can take time and can even change over time, I recommend a 3 or 6 month package.

Download my free Macronutrient Guidebook if you want help figuring out which foods have what macros and tips for hitting your targets.

 By Stacey Bala, MS, RD, LDN

Oak City Nutrition, LLC

A Registered Dietitian with experience and success providing medical nutrition therapy and nutrition counseling to clients in person, over the phone, and via webcam. Her experience includes counseling clients for weight loss, diabetes, pre-diabetes, heart disease, hypertension, high cholesterol, kidney disease, PCOS, IBS, celiac disease, food allergies/intolerances, transitioning to a vegetarian diet, etc.