Macro Explained

Macro is the short form for Macronutrients: protein, carbohydrates, and fat that the body needs in massive amounts and portions for energy. Therefore, when you’re counting the grams of protein, carbohydrates, or fats that you’re consuming, it indirectly means that you are counting the number of macronutrients you consume. Along with the energy that these provide, they all have specific roles that they take up for your body system to function correctly.

Protein

This allows you to grow, build and repair tissues, and protect your lean body mass(muscle mass). It is principally formulated with amino acids, which are the building blocks of protein. However, there are 2 types of amino acids:

  • Essential amino acids: These are the amino acids that are expected in your diet and can either be used on their own or transformed into non-essential amino acids. Foods like fish, egg, milk, poultry, and cheese. e.t.c are forms of essential amino acids. It is imperative to note that you do not essentially have to eat animal foods to be healthy. Instead, you can get your essential amino acids from sources like beans, nuts, seeds, soy, lentils, and even lower amounts from fruits, vegetables, or grains.
  • Non-essential amino acids: These types of amino acids are not required to be consumed because your body can make them independently.

Carbohydrates

This is a class of food that is eventually broken down into glucose which is the main energy source that the body needs. Specific organs like the brain need glucose to function properly. Hence, your body can make glucose from proteins through the help of gluconeogenesis. Other carbohydrates help six amino acids (protein building blocks) and allow for consistent bowel movements.

Fibre is a carbohydrate that the GI tract cannot break down. Therefore, its nutrient does not give the body energy but helps the body get rid of waste, thereby keeping the intestinal tract healthy. Carbohydrates are not equal and have been classified into:

  • Simple carbohydrates are broken down easily for glucose or energy by the body. They usually have 1-2 sugar molecules in sweet foods like syrup, table sugar, honey, agave nectar, molasses, milk/honey, and fruit. Fruits contain a natural sugar called Fructose; it also contains vitamins and minerals, which are micronutrients that are needed in small amounts. It contains phytochemicals that can positively affect one’s health but is not a needle nutrient. Lastly, it contains Fiber which is not digested but helps to enhance the number of times needed to break down the food item.
  • Complex carbohydrates will often take longer for the body to break down and are long strands of sugar molecules strung together, which naturally have a pleasing taste. These carbohydrates are found in foods like grains and starch (e.g., rice, bread, pasta, etc.). It is also found in starchy vegetables (like potatoes, peas, corn, etc.) and non-starchy vegetables (like beans, nuts, and seeds), which contain low amounts of carbohydrates.

Complex carbohydrates usually contain fibre unless it has been processed. The fibre has been stripped of its outer coating(bran), thereby giving us end products like white bread, white rice, etc., hence becoming easier to digest. Though they might not be sweet, they release glucose quickly, like a sweet and simple carbohydrate.

Fat

Fat enables you to cushion organs, store energy, make specific hormones, absorb fat-soluble vitamins, and aid cell membrane integrity. Fat is classified into three namely:

  • Saturated fat: This fat does not have any bend caused by double bonds in the molecule. It is inundated in hydrogen molecules. Saturated fat in large amounts is known to increase cholesterol levels and the risk of heart disease. When you decrease the level of saturated fat that is in your diet, it can be very beneficial to your body. This fat is found in animal sources with high-fat content like fatty beef, pork, lamb, lard, cream, butter, poultry with skin, full-fat cheese, and dairy. It has been recommended that you reduce your saturated fat intake and lean towards healthy fats like unsaturated fat.
  • Unsaturated fat: These fats are referred to as healthy fat because they decrease one’s risk of heart disease. These fats have at least a double bond, which causes bends in the molecule. They are usually found in a liquid state at room temperature because they are hard to stack. The number of double bonds determines the naming of the unsaturated fat. Monounsaturated fats have only one double bond, while Poly unsaturated fat has two or more unsaturated fats.

Healthy fats are found in plant sources like avocados and oils (olive, canola, safflower. e.t.c, seeds, olives, nuts, and nuts butter. It can also be found in animal sources like salmon, herring, tuna, sardines, and mackerel.

  • Trans fat: These fats are unhealthy fats that should be cut off one’s meal. A lot of times, trans fats come from hydrogenating or adding hydrogen molecules to unsaturated fats. They also produce hydrogenated oils, which can be found in margarine, baked goods, dough, shortening, and fried foods. When you see trans-fat on a label, please avoid it (the product).

The amount of these macronutrients recommended by food technologists is called the macronutrient split. The USDA recommendation is:

  • Carbohydrates: 45-65%
  • Protein: 10-35%
  • Fat: 20-35%

However, it should be noted that different combinations that achieve different goals help to manage different disease states because what works for Person A might not work for Person B.

How to calculate Macro from a nutrition label

Essential things to look out for on a nutrition label when counting the amount of Macro are:

  • Serving size: This can be said to be how big each serving is. It is also important to know that most packaged foods have more than one serving size. The serving size could be the whole container, like 180 grams, ½ cup, 4 ounces, or 30ml. Hence, when using your food scale to weigh portions, it is vital to use the correct unit of measurement.
  • Servings per container: This one tells you how many servings you can get from one package. However, the servings per container can vary.
  • Calories: This identifies the number of calories there are in one serving.
  • Protein: Protein tells you how many grams there are in one serving. For example, you have 3 grams per serving, and the package has 8 servings. When multiplied, you get 24 grams of protein per container, a very low amount for a food item of 1600 calories.

How to measure your Macros

It is important to note that measuring one’s Macro helps lose stubborn fats, maintain lean muscle mass, and also helps to keep your body satisfied. However, because you’re counting your macro intake doesn’t mean that you are eating right. This is a significant downside that experts have seen in the flexible diet method. That being said, you can measure your Macro when you:

  • Determine your maintenance calorie intake: The first stage to setting proper macros is determining your maintenance calorie intake. You need to determine the number of calories you eat to maintain your current body).

Ways to calculate your calorie maintenance are:

  1. Using an online calculator: Remember that the calculated numbers are only estimations and are not always 100% accurate. You can keep track of your burden for 1-2 weeks while eating the calculated calorie maintenance, and if your weight is stable, then you have found your calorie maintenance.
  2. Multiply your activity level by the weight of your: This could be taken by measuring Sedentary body weight×12 (this is for people who either work from home or people who do little or no activity, thereby taking less than 3,000 steps in a day), Light activity weight×13 (this Is for people who do some standings and moving around. e.g., teachers, host, ushers. e.t.c with as little as 3,000 steps to about 8,000 steps per day), Active body weight×14 (for people who are mostly standing or moving. e.g., nurses, carver, a trainer with an 8,000- 12,000 steps per day) and also Very active (for people doing physicals jobs or hard labor. e.g., 12,000 to 15,000 steps per day)
  3. Set your calorie goal: The next thing to do after baseline calorie maintenance is to calculate your calorie goal, which depends on whether you want to lose fat or want to gain muscle mass.
  4. Decide your macro ratio: After you have determined your calorie goal, the best thing to do is to determine what macro ratio works best with your calorie goals. This is highly personal and might require a series of experiments with consistent tracking to know what works best for you.

Action Time

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