So many people have dialed into their “ Macros” for optimal nutrition and body fat loss, but quite honestly I am not 100% sure if people truly understand what that means.
Macro is short for essential macronutrients which are proteins, fats and carbohydrates.
We need to ingest all three of these throughout the day in order to give our body what it needs to function.
They are called essential because our body can not produce these nutrients therefore the only way for our bodies to gain the benefits is…..IF WE EAT THEM!
When I complete nutrition coaching sessions with my health coaching clients I absolutely love telling them that they have to eat in order to obtain their goals.
Fad diets and nutrition plans tend to tell people that they have to cut out one of these magnificent food groups in order to get lean and lost body fat.
That is completely NOT true.
Our bodies need these nutrients for brain and body function throughout the day.
If we don’t consume what our body needs, we will start to see some dysfunction or we may notice we have low energy, low mental focus, and have to rely on caffeine to get us through.
Now, that you know this information, how much do you need in order to gain the benefits for YOUR body?
The answer to that question is different for everyone for several reasons.
The percentages of your daily intake for the general population should be the same, but for athletes, depending on their sport, might need more or less of one of these macronutrients because their body burns more carbs than others.
Another factor is if you have any food allergies, sensitivity or nutrient deficiencies. Your macronutrient split will look different as well because your body just doesn’t metabolize some foods like the rest of us. That’s ok! You have to figure out what YOUR body needs and what it can/can’t tolerate for you to obtain optimal health.
The biggest takeaway here is that unless you have a food allergy or sensitivity you don’t have to cut out anything, EVEN CARBS. How exciting is that!?
In general, there are ranges of macronutrients that people need on a daily basis to give their body what it needs.
Remember, your split will look different than your sister’s, your mother’s, your neighbor’s, your kids and anyone else’s because your body is different.
Daily Carbohydrate Intake should be between 45-65% of your total daily intake.
Daily Fat intake should be 20-35% of your daily intake
Daily Protein Intake should be anywhere between 0.8g-1.7g per kg of your body weight.
All of these are ranges because your split is going to depend on your daily activity level, the intensity, frequency and duration of your exercise.
The more you exercise the more you will need.
Ideally, you should determine your macro split with a registered dietitian or a certified health coach to make sure you are on the right track.
Eating too much of a certain macronutrient can lead to body fat gain since your body can’t metabolize it all, even protein folks. Too much protein will just be stored as fat. Yep! You read that right.
I hope that if some of you have the goal of changing your nutrition that this helps to guide you in terms of essential macronutrients that your body needs. No need to cut anything out as your body needs it all.
About Lynde Weatherford
Director of Training Services, Certified Personal Trainer & Health Coach
NSCA Certified Personal Trainer; AFPA Nutrition and Wellness Consultant
Lynde has been a personal trainer for 10+ years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life, and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them. She looks forward to speaking with Performance members to develop an individualized plan of action for achieving health and fitness goals.
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