Macronutrients
Definition
The three main categories of nutrients that provide calories: - Protein - 4 kcal/gram - Carbohydrates - 4 kcal/gram - Fat - 9 kcal/gram
(Alcohol provides 7 kcal/gram but isn't considered a macronutrient)
Why It Matters
Macronutrient balance affects: - Body composition - Muscle vs fat - Energy levels - Sustained vs fluctuating - Satiety - Feeling full - Athletic performance - Fueling different activities - Metabolic health - Blood sugar, cholesterol, etc.
Protein
Functions
- Muscle building and repair
- Enzyme and hormone production
- Immune function
- Satiety
Recommended Intake
- General: 0.8 g/kg body weight/day minimum
- Active/athletes: 1.2-2.0 g/kg/day
- Older adults: 1.0-1.2 g/kg/day (prevent sarcopenia)
Sources
Complete: Meat, fish, eggs, dairy, soy Plant: Legumes, nuts, seeds, grains (combine for complete amino acids)
Carbohydrates
Functions
- Primary energy source
- Brain fuel
- Fiber for gut health
- Glycogen storage for exercise
Recommended Intake
- 45-65% of total calories
- Fiber: 25-38 g/day
Types
- Complex - Whole grains, vegetables (preferred)
- Simple - Sugars, refined grains (limit)
- Fiber - Non-digestible, supports gut health
Fat
Functions
- Energy storage
- Hormone production
- Vitamin absorption (A, D, E, K)
- Cell membrane structure
- Brain health
Recommended Intake
- 20-35% of total calories
- Limit saturated fat to <10% of calories
- Minimize trans fat
Types
- Saturated - Solid at room temp; limit intake
- Monounsaturated - Olive oil, nuts; beneficial
- Polyunsaturated - Omega-3, omega-6; essential
- Trans - Avoid; associated with heart disease
Typical Macro Targets
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| General health | 15-25% | 45-55% | 25-35% |
| Weight loss | 25-35% | 35-45% | 25-35% |
| Muscle building | 25-35% | 40-50% | 20-30% |
| Endurance sport | 15-20% | 55-65% | 20-30% |