Is Counting Macros Important for Weight Loss?
Counting macronutrients, also known as macros, is a technique that some diets and eating plans recommend for weight loss and physical fitness. Instead of suggesting a 1200 calorie diet, for example, a macro-focused plan may recommend hitting a percentage of total calories that come from each macronutrient.
If you’re curious about macros, read on to learn. What they are, how they relate to weight loss, and what macronutrient breakdown Healthy For Life Meals (HFLM) provides.
What are macronutrients?
Macronutrients are nutrients your body needs in relatively higher amounts compared to vitamins and minerals (the micronutrients). Macros include carbohydrates, protein, and fat. In addition to providing energy, each group of macros supports bodily functions and systems in different ways.
The chemical composition of each macronutrient dictates its function. Carbohydrates are made up of simple sugars linked together by bonds that can either be broken down to provide energy or stay intact and act as dietary fiber. Protein is หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล composed of amino acids, some of which are essential to get from foods to support bodily functions like tissue repair, muscle maintenance, and immune support. Finally, fats include glycerol and fatty acids, such as omega-3s and monounsaturated fatty acids that promote brain, heart, and skin health.
As with most things when it comes to nutrition, there is no single best macro distribution. What works best for one person may not be the ideal diet for another. The official guidelines on macronutrients therefore include a range of percentages of total calories for carbohydrates, protein, and fat.
Here is what’s currently recommend for each macro:
- Carbohydrates: 45% to 65% of daily calories, including no more than 10% from added sugars
- Protein: 10% to 35% of daily calories
- Fat: 20% to 35% of daily calories, including less than 10% from saturated fats
As you can see, the macro distributions of individual diets can vary widely and still fall within the recommended ranges.
The guidelines for protein intake have the widest range, which is why some experts also encourage attention to the number of grams of protein eaten per day. It’s typically suggested to consume between 0.8 and 1.2 grams of protein per kilogram of body weight per day. Older individuals, athletes, those recovering from surgery, and pregnant women, among other groups, have needs around or above the high end of that range. For these populations, it may be easier to think of protein in terms of grams versus a percentage of calories.
Does counting macros help with weight loss?
Although the research is still inconclusive, some diets suggest that following specific macronutrient distributions are effective for weight loss. The ketogenic diet, for example, typically recommends a very low percentage of daily calories from carbohydrates and a high percentage from fat that fall outside of the recommended macro breakdowns. Other eating patterns encourage high-protein or even high-carb intake.