Question 1

What are healthy macros?

Accepted Answer

Healthy macros are the three main macronutrients that make up our diet: carbohydrates, proteins, and fats. These macros provide your body with the energy it needs to function properly, and are required for many structures and functions within the body. The key to maintaining a healthy body is to find the right balance between these macros (9).

In our previous post entitled 4 Macronutrients, we mentioned that water can also be considered a macronutrient by some definitions, but it does not provide energy in the same way as the other three. Instead, water plays an essential role in keeping the body hydrated and helps transport nutrients and oxygen throughout the body (8).

Question 2

What are the best macros for dieting?

Accepted Answer

All three macros are essential for a healthy diet, but the ideal ratio may vary depending on individual goals and needs. It’s generally recommended to get 45-65% of your daily calorie intake from carbohydrates, 10-35% from protein, and 20-35% from fat. However, this can be adjusted according to personal preferences and dietary requirements (9).

For example, someone who is looking to lose weight may benefit from a slightly higher protein intake to help with satiety and muscle preservation. At the same time, an athlete or bodybuilder may need more carbs for energy and muscle building. It’s important to consult a healthcare provider or registered dietitian to determine the best macros for your specific needs.

Question 3

How much macros should I eat to lose weight?

Accepted Answer

Losing weight requires a calorie deficit, which means that you need to consume fewer calories than your body burns. While macros are important for overall health and weight loss, the most crucial factor for weight loss is creating this caloric deficit (2).

So first, you need to determine your daily calorie needs based on your age, sex, height, weight, and activity level. Then, you can adjust your macros accordingly to create a balanced and sustainable calorie deficit.

For example, if your daily calorie needs are 2,000 and you want to lose weight, you can aim for a deficit of 500 calories per day by consuming 1,500 calories.

Of these 1,500 calories, you might aim for 40% carbohydrates (600 calories), 30% protein (450 calories), and 30% fat (450 calories).

If you’d like a low-carb diet, you can aim for 20% carbohydrates (300 calories), 40% protein (600 calories), and 40% fat (600 calories).

Check out our previous blog, Eating Too Much Healthy Food, for more information on creating a sustainable calorie deficit.

Question 4

How do I figure out my macros?

Accepted Answer

According to the Dietary Guidelines for Americans, the recommended daily intake of macronutrients is as follows (3):

Carbohydrates: 45-65% of calories
Protein: 10-35% of calories
Fat: 20-35% of calories

To calculate your macros in grams, you can use a macro calculator or follow these steps:

Determine your daily calorie needs using an online calculator or by consulting a registered dietitian.
Multiply each macro percentage by your total daily calories and divide by the number of calories per gram for that macro (4 calories for carbohydrates and protein, 9 calories for fat).
The resulting numbers are the recommended grams of each macro you should aim to consume every day.

Question 5

What are the healthiest fats to eat?

Accepted Answer

The healthiest fats to consume are unsaturated fats, which include monounsaturated and polyunsaturated fats. They can be found in foods such as avocados, nuts, seeds, and fatty fish such as salmon.

They’re the healthiest because (4):

They can help lower bad cholesterol levels, particularly when they replace saturated fats in your diet
They may reduce the risk of heart disease, particularly when they replace saturated fats in your diet
They provide essential fatty acids that your body needs for many functions
They are a great source of energy and help you absorb fat-soluble vitamins.
They can keep you feeling full and satisfied, preventing overeating.

Saturated fats, which are found in foods such as meats, butter, cheese, and ultra-processed snacks, should be consumed in moderation as they may increase the risk of heart disease when they’re consumed in excess. These should be replaced with healthier fat sources wherever possible.

In a previous post, Is Dextrose Bad For You, we highlighted the dangers of ultra-processed food due to certain additives. The same applies to unhealthy fats, which are often used in these types of food. Opting for a diet that is rich in unsaturated fats and limiting your intake of saturated fats can have a significant impact on your overall health (4)

Nutrition