What is the example of macronutrients

Your Macronutrient Guide - How Do You Calculate Your Consumption?

Calculate your need for macronutrients quickly and easily yourself! Like everyone else, your astral body needs proteins, fats and carbohydrates on a daily basis. Only then can it work. In the following guide we will show you what your optimal supply of macronutrients looks like. Together we clarify how much and, above all, which nutrients your body actually needs.

What are macronutrients?

Basically, so that your body has enough energy, you have to supply it with the appropriate macronutrients. He uses various nutrients as an energy supplier or so-called building materials. But what exactly are macronutrients?

Macronutrients are fats, carbohydrates, and proteins. These are found in the foods you consume every day.

Attention, now it will be particularly exciting for all calorie counters: The composition of the various macronutrients is decisive for the calories of the food you consume.

Macronutrients are particularly important for the human organism. Proteins and fats are of particular importance. They are essential for your body, so absolutely necessary. Carbohydrates, on the other hand, play a special role. The organism can do this through gluconeogenesis e.g. B. can also be made from amino acids yourself. In addition, your body needs vitamins, minerals and trace elements.

First steps

How high your daily requirement for the respective macronutrients is varies from person to person. The two most important parameters are:

  1. your individual calorie balance and
  2. your personal goal setting.

So it is important to define your goals as clearly as possible right from the start. You should answer the following questions in order to achieve optimal success:

  • Do you want to build muscle?
  • Do you want to lose weight
  • Do you want to keep your weight and get fitter?

If you want to build muscle, the simple rule applies: you need to consume more calories than usual. You should always coordinate your training and the amount of food you eat. If you increase your amount of food without exercising, you will of course only gain body fat.

On the other hand, if you want to lose weight, you have to get into a calorie deficit in order to achieve weight loss. The easiest way to get there is to consume fewer calories as well as increase energy requirements through exercise. If you only cut calories without exercising, you will lose weight, but your muscle mass will most likely slowly dwindle. The tricky thing about it: It can happen that muscles shrink, but fat deposits are retained.

Regardless of whether you are building muscle or wanting to lose weight, in both cases you have to put up with one or the other effort. It is advisable to determine your individual calorie requirement in advance. This can vary significantly depending on work, leisure activity, size and current weight. As already mentioned, there are no general recommendations for an optimal supply of macronutrients. Everything always depends on your individual requirements and your goals.

Individual building blocks

Proteins
Whether building or maintaining muscle, you need sufficient protein in both cases. Muscles shape your body and keep it healthy. In your diet, you should make sure not to reduce muscle mass. With a sufficient intake of proteins and regular strength training, this is not a problem.

Protein is also considered to be the building block of cells. They largely determine your metabolism. Proteins are also indispensable for the development of new cells. This also includes the repair of all cells such as muscle cells, skin cells and nerves.

Proteins are made up of a number of amino acids. Here is an example of how much protein an athlete needs each day:
Hobby athletes: 1.6-1.8 g protein per kilogram of body weight
Strength athletes: 1.8-2.0 g of protein per kilogram of body weight

Fats
Fats are also an important part of your optimal supply of macronutrients. One important fact in advance: Fats are by no means bad! They can store energy and build reserves.
The production of hormones, such as the sex hormone, is also dependent on fatty acids. Sex hormones are critical to building muscle and losing fat. Fats are found in every human cell and play an important insulating role there. Even vital, fat-soluble vitamins (e.g. vitamins A, D, E and K) can only be optimally absorbed with the help of fats.

However, it should be noted that fats have the highest energy content of the macronutrients. For example, fat contains 9.3 kcal per gram, so reducing your fat intake can be helpful if you want to lose weight. However, a fat intake of 0.5 grams per kilogram of body weight should never be undercut. For the goal of building muscle, a fat intake of around 1 gram of fat per kilogram of body weight is recommended. Anyone who goes on a diet should make sure to consume between 0.5 grams and 1 gram of fat per kilogram of body weight.

carbohydrates
Carbohydrates provide us with energy. Above all, as an athlete, you need enough carbohydrates to continue to perform well in your respective sport.
Nevertheless, carbohydrates are the only macronutrient that is not essential for you. Carbohydrates can also be made from amino acids, for example. However, that doesn't mean that carbohydrates aren't important. If you want to be efficient, you should definitely not do without carbohydrates.

We basically differentiate between short-chain carbohydrates (e.g. in sweets and fruit), which can be broken down quickly by the body, and long-chain carbohydrates (e.g. in potatoes or rice). These must first be split in order to ultimately obtain glucose. Glucose is used to regulate blood sugar. Glucose can provide you with direct energy or be stored as glycogen in liver and muscle cells.

For optimal planning, we recommend that you integrate the carbohydrates into your nutrition plan last, regardless of whether you want to build muscle or lose weight. First of all, you need to meet your protein and fat requirements in order to fill the remaining calories with carbohydrates. Here again all the relevant calorie values ​​per gram:

  • 1 gram of carbohydrates = 4.1 kilocalories
  • 1 gram of protein = 4.1 kilocalories
  • 1 gram of fat = 9.3 kilocalories

All three macronutrients are important for our body. Of course, the ratio and extent of the nutrients must be in harmony. This is the only way to achieve your personal goals.

Sample calculation for an optimal distribution of macronutrients

Name: Anna Maier
Body weight: 60 kilograms
Goal: muscle building
Calorie consumption: 2000 kilocalories
Excess: 200 kilocalories
Total intake: 2,200 kilocalories


Proteins:
1.6 grams per kilogram of body weight
Fats: 1 gram per kilogram of body weight
Carbohydrates: Remaining calories

Individual calculation:
Proteins: 60 kilograms x 1.6 grams = 96 grams of protein daily
Fats: 60 kilograms x 1.0 gram = 60 grams of fat per day

Total calories from proteins and fats: 96 g x 4.1 kcal / g + 60 g x 9.3 kcal / g = 393.6 kcal + 558 kcal = 951.6 kcal daily from proteins and fats
Carbohydrates: 2,200 - 951.6 = 1,248.4 kcal left for carbohydrates (results from total calorie requirement - calorie requirement for proteins and fats)

Carbohydrate requirement in grams: 1,248.4 kcal / 4.1 kcal / gram = 304.49 grams

With a daily calorie intake of 2,200 kcal, Anna Maier has an optimal macronutrient distribution from:
Proteins: 96 g / day
Fats: 60 g / day
Carbohydrates: 304.5 g / day

If you don't want to do the math yourself, we have of course taken precautions. With our calorie and macronutrient calculator you can optimize your nutrition plan in no time at all!

Calorie & Macronutrient Calculator

If you don't want to do the math yourself, we have of course taken precautions. With our calorie and macronutrient calculator you can optimize your nutrition plan in no time!

Conclusion

The correct distribution of macronutrients is of great relevance for achieving your athletic goals. Only in this way can energy stores, hormones and muscles function in harmony. If you know or determine your calorie requirement, you can quickly and easily calculate the optimal distribution of macronutrients.