- by Mairead Rodgers Russell
- 2 minute read
4 Things to Know About Macros!
Written by: Mairead, Registered Dietitian
Macros can be a hot topic and bring up lots of questions in nutrition! Today we’ll address some common questions and help you figure out what you actually need to worry about for your unique goals!
- What the heck are macros? The phrase “macros” is short for macronutrients. These are the carbs, proteins, and fats in your diet, and are the big building blocks of nutrition. All three macros can be used by the body for energy but all have their unique roles as well. Carbs are the preferred energy source, while proteins are help maintain and build muscles, and play a role in forming enzymes and hormones. Fats are key parts of your cells and can help you absorb certain vitamins. Carbs and protein each provide 4 calories per gram, while fat provides 9 calories per gram.
- How much of each macro do you need? Everyone’s needs vary, but there’s some general ranges that can be a good starting point. Health Canada recommends getting 45-65% of your daily calories from carbs, 20-35% from fat, and 10-35% from protein. For someone eating 2000 calories per day, this would work out to 225-325g of carbs, 44-78g of fat, and 50-175g of protein. These are huge ranges, but are also just a guideline. Everyone’s body and needs are going to be different.
- Are macros the only parts of nutrition to pay attention to? No! Macros are the big building blocks but far from the only important parts. It’s also important to make sure you’re meeting your needs for fibre, vitamins and minerals, and healthy fats. You could meet your macro needs but still have a diet that’s lacking in other key components.
- Do you need to track your macros? This one is totally up to you. If one of the macronutrients is a main priority for you, it can be useful to track or pay attention to this specifically. For example, if you’re trying to eat more protein, you may choose to track this. If you eat a combination of carbs, proteins, and fats at most meals and snacks, odds are you are eating a good balance of macros. You can also meet your needs by aiming for a balanced plate: 1/2 plate of veggies and fruit, 1/4 plate protein, and 1/4 plate carbs.
Do you have more questions about macros or your specific needs? Working with a Registered Dietitian is the best way to make sure you’re on the right track and evidence-based advice tailored to your needs!
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