Want to lose weight and get in shape? If the answer is yes, then get in line with everybody else. Getting in shape is not easy. In fact, to say it’s not easy is like saying that hiking through the Amazon is “Not Easy” as it’s considered a vast under-statement. When it comes to getting in shape however, we all have different goals and objectives. Some people are looking to burn fat and tone up, while others want to bulk up and pile on the muscle mass. With so much conflicting information out there regarding what to eat, how much, and when, knowing how to adjust your diet to meet your goals can be a bit of a nightmare. That’s why today, we’re looking at macros. That’s right, we’re breaking down how much fat, protein, and carbs you need each day, to meet your specific goals and targets.
What are macros and how many do we need?
Macros are your macronutrients, which come in the form of protein, fats, and carbohydrates. To function and perform at our absolute best, many experts recommend a healthy balance of all three macros, but this is where things get confusing. You see, some people will tell you that the key to weight loss is to cut fat out of your diet completely. Others however, will follow high fat ketogenic diets and lose weight, and will tell you that it’s carbs that need to go if you want to look slim. Carbs are very beneficial as they are the body’s preferred source of fuel – providing energy for the muscles, for the brain, and even our red blood cells. Fat however, can be equally as important as it promotes cardiovascular health, a healthy metabolism, healthy cell structure, and more. Protein is arguably the most vital as this is essential for cellular health and function. We are basically just giant clusters of microscopic cells, so protein is obviously very beneficial. It is also vital for the growth and repair of muscle tissue. If weight loss is your target, it is generally considered beneficial to alter carbohydrate intakes for favour of a little more protein and/or healthy fats. For weight loss, protein provides the most metabolic benefits as it promotes muscle growth, it boosts the metabolism, it keeps you full for longer, and can be used for energy.
What should my daily macros look like?
This all depends on what you’re looking to achieve from your fitness regime, but, generally speaking, your daily macros should look something along the lines of:
Fat – 20% – 35% of daily calories
Protein – 10% – 35% of daily calories
Carbohydrates – 45% – 65% of daily calories
If you’re looking to increase your muscle mass, your calories from protein should obviously be closer to 35%, as protein is vital for muscle growth and repair. In this instance, your macros should look something like this:
Protein – 35% of daily calories
Fat – 25% of daily calories
Carbohydrates – 40% of daily calories
