Understanding macronutrients/macros is critical when trying to lose weight or tone up. However, for some, this is a very confusing and frustrating topic that might leave you feeling lost in the process and giving up altogether.
Macronutrients is the collective term used to describe the compounds that make up our food and are broken down into three major components: proteins, carbohydrates, and fats. It is important to understand the function and caloric weight of each macronutrient to develop an effective eating regimen to support your goals.

It is recommended that individuals research and seek professional assistance on how to best calculate and manipulate their individualized macronutrients. However, the following information outlines a general guide as to how much of each macronutrient we should aim for each day.

Protein is a compound made up of molecules called amino acids. There are two types of amino acids: essential and non-essential. Non-essential amino acids are naturally produced in the body. However, there are nine essential amino acids that are not produced in the body that must be acquired from food. Food sources that contain all of the essential amino acids are known as complete proteins or high biological value (HBV) foods. These protein sources include meat, fish, eggs, dairy, soy, legumes and protein supplements (see table below).

Protein is important for muscle maintenance, growth and repair, and assists with increasing strength, physical function, and transforming body composition. Research has shown that consuming 20-25 grams of protein at each meal will maximize protein synthesis, resulting in optimum muscle growth/tone.
Daily individual protein requirements may differ from person to person based on height, weight, activity level, and physique goals. However, as a general guide for those engaging in regular physical activity, it is suggested that 1 gram of protein is consumed per kilogram of ideal body weight per day.

Carbohydrates are predominantly found in grains, bread, pasta, rice, dairy products, fruit, and starchy vegetables. Carbohydrates provide a valuable source of energy to fuel the body and brain for optimal functioning. Daily individual carbohydrate requirements vary from person to person. However, as a general guide, individuals engaging in regular physical activity have carbohydrate requirements of 3 grams per kilogram of ideal body weight per day.

Fats are often viewed as the bad macronutrient. However, it is important to note that unsaturated (healthy) fat is essential to achieve optimal cell and brain function. There are three groups of fat: saturated, unsaturated and trans.

Unsaturated fats are known as healthy fats and are usually found in plant-based foods, such as avocado, nuts, seeds, and vegetable oils. Omega-3 fatty acids are found in oily fish such as salmon and tuna.

Saturated fat is typically found in fatty and processed animal products such as sausages and bacon, as well as other processed foods like cakes, pastries and fast foods. Saturated fat can build up plaque in the arteries, which increases the risk of heart disease. It is recommended that saturated fat is limited, if not avoided completely, in a healthy diet.

Trans fats are added by industries to increase the shelf life of some goods, such as baked and fried foods. Studies have linked the consumption of trans fats with an increased risk of heart disease and diabetes. Trans fats should be avoided!
As a general guide, individuals who engage in regular exercise are recommended to consume approximately 1 gram of fat per kilogram of ideal body weight per day.
Given the above information, it may be still a little tricky to practically apply this to your daily eating practices, which is why I have teamed up with my cousin, best friend, and business partner to develop a macronutrient guide, meal planner, and recipe book. I can’t wait to share Meet the Macros with the Nonahood in an effort to assist you with achieving a healthier, nourished and more confident community.
Please go to www.cassandraandvernice.com for pre-sale dates and book launch information.