Question 1

What is the difference between macronutrients and micronutrients?

Accepted Answer

The difference between macronutrients and micronutrients lies in their respective functions, and in the amounts needed by one’s body.

Macronutrients, such as carbohydrates, proteins, and fats, make up the bulk of our daily caloric intake and provide energy for bodily functions. On the other hand, micronutrients such as vitamins and minerals are required in smaller amounts, and play essential roles in maintaining overall health and preventing deficiencies (16).

Question 2

Do I need to track my macronutrient intake?

Accepted Answer

Tracking macronutrients can be beneficial for those who are looking to reach specific health or fitness goals. However, this is not required for making healthier choices, as setting an intention of consuming a variety of macronutrients, deriving from natural sources, and that are not overly-processed, would be just as effective. Also, continuous tracking of macronutrients should be avoided if one tends to exhibit problematic eating behaviors, or to overly- control their food intake, to prevent this from aggravating potentially pre-existing eating disorders.

Along these lines, for people who find tracking macronutrients beneficial, tracking can ensure they are consuming enough of each macronutrient, and can make adjustments as needed. However, it is essential to listen to your body’s hunger signals and not become too restrictive or obsessive with tracking.If you find yourself developing such behaviors, please contact a mental health provider for additional support.

Question 3

What are the 4 basic steps to determine your macros?

Accepted Answer

If you find that tracking macronutrients may be beneficial to you, here are four steps you may follow, to determine what quantities of each macronutrient your body may need:

Calculate your total daily energy expenditure (TDEE) – this is the number of calories you burn in a day through physical activity and bodily functions.
Set a calorie goal based on your health and fitness goals. Please follow guidelines of goals that are healthy and not excessive, to avoid overexertion or excessive restriction.
Determine your protein intake – multiply your weight in kilograms by 0.8-1 to get your recommended protein intake in grams (e.g. a 60kg individual will need to consume 48 to 60 grams of protein per day).
Fill in the remaining calories with carbohydrates and fats – the ratio of these two macronutrients can vary depending on personal preference and goals.

Once you’ve calculated your macros, it may be beneficial to regularly re-evaluate and adjust as needed based on changes in activity level or health goals.

For example, if you increase your physical activity, you may need to increase your carbohydrate intake to fuel your workouts. If you’re looking to lose weight, reducing your overall calorie intake may be necessary. For more information and a personalized diet and exercise plan, please contact your healthcare provider.

Question 4

What is the rule of macros?

Accepted Answer

The rule of macros, also known as the 80/20 rule, suggests that 80% of your daily caloric intake should come from whole, nutritious foods while allowing for 20% flexibility for treats or less healthy options. This rule promotes balance and moderation in food choices and can help prevent feelings of deprivation or restriction.

This rule can be helpful in finding balance because:

It encourages a healthy and sustainable approach to eating.
It focuses on the overall quality of food rather than restricting certain macronutrients.
It allows for flexibility, which makes it easier to stick with in the long term.
It promotes a positive relationship with food and avoids strict rules or labels.
It can help prevent nutrient deficiencies by including a variety of whole foods in your diet.

Check out our Macros Food List for ideas on nutritious, macro-friendly foods to incorporate into your diet.

Nutrition