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What Are Macros?


When it comes to a balanced and healthy diet, understanding macronutrients is important - but many people ignore them.  Tracking calories alone can help you achieve weight loss, but tracking macros is the key to efficient fat loss and muscle gain.  The calories we consume are made up of macronutrients, often referred to as macros.  These are the three primary nutrients that provide energy to our bodies: carbohydrates, proteins, and fats. 


Carbohydrates are the Body's Primary Energy Source


Carbohydrates are the primary fuel source for our bodies. When we eat carbohydrates they are broken down into glucose, which is used for energy production. Carbs can be found in grains, fruits, vegetables, and legumes.  While people often think they need to avoid carbs to reach weight loss goals it's important to understand that not all carbohydrates are created equal.  Whole grains, fruits, and vegetables provide valuable nutrients, fibre, and sustained energy - whereas refined carbohydrates, such as white bread and sugary snacks, offer little nutritional value and can often lead to an energy crash.  Aim for a well-rounded carbohydrate intake, focusing on whole foods and complex carbs for sustained energy and overall health.  Carbohydrates have 4 calories per gram.


Proteins are the Building Blocks for Growth and Repair


Proteins are the building blocks of our body.  They play a crucial role in muscle development, tissue repair, and the production of enzymes and hormones.  Sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and quinoa.  It's important to include a variety of protein sources in your diet to ensure you're getting all the essential amino acids your body needs.  Protein has 4 calories per gram.


Fats are Essential for Vital Functions


Fats are an essential part of a healthy diet.  They provide energy, help absorb fat-soluble vitamins, and play a crucial role in hormone production.  Healthy fat sources include avocados, nuts, seeds, olive oil, fatty fish, and coconut oil.  Fats are very calorie dense (9 calories per gram) so moderation is key.  Opt for unsaturated fats over saturated and trans fats, as they have been linked to heart health benefits.


How Much Should You Eat?


How much to eat depends on your TDEE, or Total Daily Energy Expenditure.  This is the number of calories you burn in a day, taking into account regular bodily functions as well as your activity level and intensity.  To find your TDEE, you can use our TDEE calculator.


Finding Your Macronutrient Balance


The optimal macronutrient balance varies depending on factors such as age, sex, activity level, and personal goals. While there are various approaches to macro ratios, a balanced diet generally consists of a healthy mix of carbohydrates, proteins, and fats. It's important to focus on nutritious whole foods for overall health.  A great starting point for a balanced mix is 40% protein, 40% carbs, and 20% fat, but again these percentages can vary depending on your goals and starting point.