{"id":17176,"date":"2021-02-10T22:00:57","date_gmt":"2021-02-10T22:00:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17176"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-macronutrients","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-macronutrients\/","title":{"rendered":"3 Macronutrients: What You Need To Know About Macros And How To Count Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#What_Are_The_3_Primary_Macronutrients\" >What Are The 3 Primary Macronutrients?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Carbohydrates\" >Carbohydrates<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Simple_Carbohydrates\" >Simple Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Complex_Carbohydrates\" >Complex Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#The_Low_Carb_Diet\" >The Low Carb Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Protein\" >Protein<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Essential_Amino_Acids\" >Essential Amino Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Non-Essential_Amino_Acids\" >Non-Essential Amino Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Animal-Source_Protein\" >Animal-Source Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Plant-Based_Protein\" >Plant-Based Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#The_High_Protein_Diet\" >The High Protein Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Fat\" >Fat<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Trans_Fat\" >Trans Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Essential_Fatty_Acids_EFAs\" >Essential Fatty Acids (EFAs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Saturated_Fat\" >Saturated Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Unsaturated_Fat\" >Unsaturated Fat<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Counting_Macros_Why_And_How_To_Do_It\" >Counting Macros: Why And How To Do It<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#How_Is_Counting_Macros_Different_From_Dieting\" >How Is Counting Macros Different From Dieting?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#How_To_Count_Macros_To_Create_A_Calorie_Deficit\" >How To Count Macros To Create A Calorie Deficit?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Determine_Your_Daily_Calorie_Intake\" >Determine Your Daily Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Determine_Your_Ideal_Macros_Ratio\" >Determine Your Ideal Macros Ratio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Weigh_Your_Food\" >Weigh Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Track_Your_Macros\" >Track Your Macros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Adjust_Your_Ratios_As_Your_Body_Changes\" >Adjust Your Ratios As Your Body Changes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Is_It_Safe_To_Count_Macros\" >Is It Safe To Count Macros?\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#Final_Take_On_The_3_Essential_Macronutrients\" >Final Take On The 3 Essential Macronutrients<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So you are trying to lose, maintain, or gain weight. Getting into a calorie deficit, or surplus is what the experts say you should do. You constantly hear the term \u201cmacros\u201d, and wonder what it is and why it matters. We know &#8211; learning about nutrition and weight often feels like walking through a minefield. To help you out, we will explain what are these 3 macronutrients.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">There are two types of nutrients: macronutrients and micronutrients. Although both are important, the former is essential for bodily functions. The 3 macronutrients in food are essential and manipulating the amounts you consume of each is the key to weight loss\/gain. Curious to know how? Read on to find out.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_3_Primary_Macronutrients\"><\/span><strong>What Are The 3 Primary Macronutrients?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Macronutrients are needed by your body in larger amounts than micronutrients. Because they provide energy for your body to function, you cannot live without them. Not surprisingly, they are found in all foods that you eat daily. Macronutrients are carbohydrates, <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">protein<\/a>, and fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Giving you energy is not all they do. Each macronutrient has additional functions that we will discuss further along in the article. An important fact to keep in mind is that different people require different quantities of each (<a href=\"https:\/\/mynutrition.wsu.edu\/nutrition-basics\">6<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-31464 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><strong>Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you know a thing or two about losing or maintaining weight, you know what a bad reputation <a href=\"https:\/\/betterme.world\/articles\/low-carb-vs-vegan-diet\/\">carbohydrates<\/a> can have sometimes. Keto, Paleo, and other diets shun most sources of carbs and emphasize protein consumption (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3945587\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">. Are these macros that bad? Before you write off carbs completely, you should know that they are your body\u2019s main source of energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/no-sugar-diet-food-list\/\">Carbs<\/a> are broken down into glucose for energy provision. All your body organs need glucose &#8211; your brain is in particular need of it. Fuel derived from the breakdown of this macro is also necessary for intense exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What is the recommended daily intake of carbohydrates? According to the Dietary Guidelines for Americans, carbs should comprise 45% &#8211; 65% of your daily calorie intake (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Note that this macronutrient provides about 4 calories per gram.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some carbs are healthier than others. It is why you should focus more on choosing the right type of carbohydrates rather than avoiding them altogether.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean Diet Macros: Taking A Closer Look At What Eating Mediterranean-Style Actually Means<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4033-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4033.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4033-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4033.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4033.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Simple_Carbohydrates\"><\/span><b>Simple Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These are made up of single glucose molecules and are easily broken down into glucose. Their simple structure makes them a quick source of energy. Sugary food items are examples of simple carbs. Sugar, honey, syrup, molasses, and fruit fall in this category.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/1200-calorie-high-protein-low-carb-diet\/\">Carbs<\/a> get their bad reputation from processed foods that contain simple carbs and have a high glycemic index. White bread, rice, pasta, soda, pastries, and other refined foods usually have a high refined carbohydrate content. This can contribute to weight gain, diabetes, hormonal imbalance, and other health-related diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want to avoid simple carbs as much as possible, except for fruits. Although fruits are sugary, they have fiber, vitamins, antioxidants, and other nutrients that make them worth eating.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><b>Complex Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These are made up of long, complex chains of sugar molecules. Your body needs more time to break down these molecules into glucose. Therefore, complex <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-keto-meal-plan\/\">carbs<\/a> are satiating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of foods that have this nutrient are whole grains such as wheat and rice, starchy vegetables such as potatoes and peas, beans, nuts, and seeds.\u00a0 They also contain fiber, which is important for digestion. Although fiber does not have any nutritional value, it stimulates the digestive tracts and enables waste elimination.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30492 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4054-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4054.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4054-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4054.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4054.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Low_Carb_Diet\"><\/span><b>The Low Carb Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you eat 2000 calories a day, 900-1300 should come from carbs &#8211; that is if you follow the Dietary Guidelines for Americans (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, many low-carb diets will have you eating much less of such foods. Most diets suggest a 25% &#8211; 30% intake which translates to 500 calories from carbs each day<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A low-carb diet fronts fat and protein as alternative energy sources. However, these other macronutrients are not as efficient at energy supply. Ketones, a by-product of using fat to produce energy are considered metabolic waste. Over time, they may harm one\u2019s body<\/span><span style=\"font-weight: 400;\">. Protein, on the other hand, compromises muscle building to provide energy. So, carbs remain the best and main source of energy for the human body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What should you do about carbs? Focus not only on quantity but also on quality. Ensure that your daily carb intake comprises mostly complex, unrefined carbs. Whole grains like brown rice and oats and starchy vegetables are great choices. Always read labels &#8211; choose 100% whole grain products.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969-1024x577.png\" alt=\"3 macronutrients\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3969.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of the 3 different types of macronutrients, <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">protein<\/a> is most important to build muscle mass. As a result, it is quite popular in the fitness world. It is found in <a href=\"https:\/\/betterme.world\/articles\/steak-and-eggs-diet\/\">meat, eggs<\/a>, and <a href=\"https:\/\/betterme.world\/articles\/bean-diet\/\">leguminous plants<\/a>. What most people do not know is that protein does more than <a href=\"https:\/\/betterme.world\/articles\/tofu-keto-diet\/\">build muscles<\/a>. It contains 20 amino acids that play a tremendous role within your organs, bones, it also regulates your metabolism, and maintains a neutral environment (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11707551\/\">4<\/a>).<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Essential_Amino_Acids\"><\/span><b>Essential Amino Acids<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your body cannot produce some of the amino acids &#8211; so you must get them from your diet. They comprise 9 out of 20 amino acids. They are at the core of many vital processes including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immune function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nitrogen balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mineral absorption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood sugar regulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wound healing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemoglobin production<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-33066 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872-1024x576.png\" alt=\"calorie tracker\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Non-Essential_Amino_Acids\"><\/span><b>Non-Essential Amino Acids<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your body can produce them, so you do not need to consume them through diet. However, some sources of protein have them in abundance. Nonessential amino acids are equally important as they are behind various bodily functions.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Animal-Source_Protein\"><\/span><b>Animal-Source Protein<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Meat, poultry, eggs, cheese, and milk are said to have complete proteins because they contain all 20 amino acids<\/span><span style=\"font-weight: 400;\">. However, they contain less protein per serving than plant sources. Eating animal sources is not the only way to obtain all 20 amino acids.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Plant-Based_Protein\"><\/span><b>Plant-Based Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Dark green vegetables, soybeans, and other plant sources are said to be incomplete protein sources. It is because they do not carry all 20 amino acids<\/span><span style=\"font-weight: 400;\">. Eating a combination of plant-based protein sources can give you all amino acids.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_High_Protein_Diet\"><\/span><b>The High Protein Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">High protein diets are touted to boost weight loss, increase energy and improve athletic performance. While the Dietary Guidelines for Americans recommend 10-35% of daily calories to come from protein, a diet might change these figures (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). To balance calories while on a high-protein diet, you may have to reduce the consumption of carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether high protein diets work or not depends on an individual. There is no one-size-fits-all approach to weight loss; all bodies are unique. There are however significant and negative effects of over-consumption of proteins. Impaired kidney function and poor uptake of calcium are among the most notable effects of a high protein diet<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy diet comprising all 3 macronutrients that humans need is recommended. When it comes to weight loss, it is important to prioritize quality and quantity instead of emphasizing one macro.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/200-grams-of-protein-a-day-meal-plan\/\">200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30450 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3975-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3975.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3975-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3975.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3975.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fat\"><\/span><b>Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are wondering which one of the big 3 macronutrients is the most calorie-dense, the answer is fat. Because 1 gram of fat equals 9 calories, many think negatively about this macro. The truth is, fat is very important for your body. It insulates nerves and skin, nourishes hair, and helps in hormone production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Dietary Guidelines for Americans recommend a 20-35% proportion of fat in an adult\u2019s daily calorie intake (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). There are many types of fats; some are considered good and others bad. Some occur naturally in foods while others are as a result of cooking processes. Below is a breakdown of the types of fats and which ones you should be wary of.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Trans_Fat\"><\/span><b>Trans Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is the worst type of fat you can eat. It raises your bad cholesterol levels while lowering your good cholesterol levels<\/span><span style=\"font-weight: 400;\">. Consuming high quantities of trans fat worsens your heart health and puts you at risk of heart disease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trans fat is formed during the industrial process that manufactures vegetable oil. It is found in most processed and packaged food. However, some meat and dairy products have naturally occurring trans fat. One should avoid consuming food that has trans fat by reading labels before purchasing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-32100 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Essential_Fatty_Acids_EFAs\"><\/span><b>Essential Fatty Acids (EFAs)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Omega 3 and 6 are known as essential fatty acids because your body cannot produce them, so you must get them from your diet. They are essential for cell membrane building, cell repair, and proper working of the immune and endocrine systems. They are derived from fatty fish, avocados, fish oil, walnuts, and vegetable oil (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16277812\/\">5<\/a>).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Saturated_Fat\"><\/span><b>Saturated Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Found mostly in animal-sourced products, this is not a good kind of <a href=\"https:\/\/betterme.world\/articles\/essential-body-fat\/\">fat<\/a>. When consumed in large amounts, it will increase your blood cholesterol levels. It can also put you at risk of heart disease. Your daily consumption shouldn\u2019t exceed 5-6% of your calorie intake. However, reducing your intake of saturated fats and opting for healthy alternatives is always a good idea. So, your consumption of fatty beef, poultry with skin, cream, butter, dairy, and full-fat cheese should be at a minimum.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Unsaturated_Fat\"><\/span><b>Unsaturated Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Known as healthy fats, it decreases your risk of heart disease. It is mainly derived from plant-source foods such as nuts, avocados, olives, sunflower oil, olive oil, and canola oil. Some animal sources such as fatty fish, herring, mackerel, and sardines are good sources of unsaturated fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3971.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Counting_Macros_Why_And_How_To_Do_It\"><\/span><strong>Counting Macros: Why And How To Do It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to weight loss and bodybuilding, there are tons of diets out there. Some work, some do not. What most diets that work do is create a calorie deficit. They do this in different ingenious ways, but the goal is always the same.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a calorie deficit, you should know how much energy your body needs in a day. You should also figure out how many calories you are consuming. Eating less means that your body does not get all the calories it needs to function in a day. Therefore, your stored fat is burned to provide energy. Sounds simple, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Counting macros is a great way of tracking how many calories you are consuming. Using apps and other methods, you can ensure that you are always in a calorie deficit. One may also count macros as part of a healthy lifestyle, to ensure that they get all nutrients in the right amount.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\">change your life for the better<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Is_Counting_Macros_Different_From_Dieting\"><\/span><strong>How Is Counting Macros Different From Dieting?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is a flexible regimen that allows you to eat readily available foods. While counting macros, you do not need to eliminate any food groups. This is not to say that you can eat whatever you want &#8211; you still need to keep your diet balanced and healthy. You may indulge in the occasional treat, but in limited quantities, provided it fits in your macros count for the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike most diets, counting macros is not a one-size-fits-all approach. Everyone sets their target macro ratio based on body types, fitness goals, and physical activity level. As your body changes, you may adjust your macro ratio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Counting macros does not deprive your body of any nutrients rather, it encourages you to eat healthily. Instead of eating a pack of Oreos that adds more than 200 calories to your daily energy intake, you should choose a fruit salad that contains even fewer calories (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4960974\/\">7<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30389 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are many more benefits of counting macros, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teaches portion control especially for beginners trying to create a calorie deficit for the first time;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Makes one more aware of their eating habits;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Makes one more intentional about their food purchases;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is customizable to fit one\u2019s lifestyle;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can help with weight loss;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps curb cravings while maintaining required energy levels;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensures one gets all macronutrients to meet their body\u2019s needs.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Count_Macros_To_Create_A_Calorie_Deficit\"><\/span><strong>How To Count Macros To Create A Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Counting macros seems like a lot of work. However, the benefits make it worth exploring. Here is a step-by-step guide on how to determine and stick to your ideal macro intake.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Determine_Your_Daily_Calorie_Intake\"><\/span><b>Determine Your Daily Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because everything is so simple in the age of the internet, simply use an online calculator. A reliable one can be found on the National Institute of Health Website (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). BetterMe calorie counter app is also an extremely helpful weight loss tool. It tells you how many calories you need to maintain your current weight and to shed a few pounds. It considers factors such as your weight, age, height, sex, and physical activity level.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30351 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Determine_Your_Ideal_Macros_Ratio\"><\/span><b>Determine Your Ideal Macros Ratio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, an adult should get 45-65% of daily calories from carbs, 10-35% from protein, and 20-35% from fats (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It is advisable to work with a registered dietician to figure out your ideal calorie intake to achieve your weight loss goals. Alternatively, you could do some research and look for reliable websites that offer online macros calculators.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An online macro calculator computes your total daily energy expenditure, then uses it to set the number of calories you should consume while taking into consideration your fitness objectives. To lose weight, you will get a ratio that creates a calorie deficit. To build muscle, you will have a ratio that creates a calorie surplus by making you eat different amounts of macronutrients.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Weigh_Your_Food\"><\/span><b>Weigh Your Food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Counting macros requires precision. To know whether your portions are accurate, use a food scale. You could eyeball your meals and hope you have served the right portions or do it right and weigh each meal. Sometimes, weighing food can drive you into a frenzy, and make counting macros too complicated. Because moderation is important, avoid getting too obsessed with the numbers.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Track_Your_Macros\"><\/span><b>Track Your Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although the tracking process seems hectic, many apps will lessen the workload for you. You should keep track of everything you eat and stay within your recommended calorie intake. Meal planning and prepping helps you to stay on course. Always remember that the quality of food you eat is just as important as the quantity.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Adjust_Your_Ratios_As_Your_Body_Changes\"><\/span><b>Adjust Your Ratios As Your Body Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the advantages of counting macros is you get to adjust your diet accordingly. As your body changes to meet your weight goals, your calorie consumption should change too. The flexibility of this type of eating makes it sustainable.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img decoding=\"async\" class=\"aligncenter wp-image-30249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-1024x576.jpg\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/3-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Count_Macros\"><\/span><strong>Is It Safe To Count Macros?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, it is safe to count macros and be thoughtful of what you eat. When done under the guidance of a dietitian, this is one of the best ways to sustain healthy eating. Regardless of your weight goals, the practice imparts discipline and makes you conscious about your food choice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are some categories of people who should not count macros. Although they should eat healthy, balanced meals, they should not restrict their intake for health reasons (<\/span><a href=\"https:\/\/www.sclhealth.org\/blog\/2018\/10\/what-are-macros-and-why-should-i-be-counting-them\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Below are some people who should not adopt this eating method:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with obsessive or disordered eating patterns;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 1 diabetics;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Underweight individuals;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone who has is on a diet prescribed by a medical professional;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone who becomes extremely stressed by daily tracking of their food intake.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Final_Take_On_The_3_Essential_Macronutrients\"><\/span><strong>Final Take On The 3 Essential Macronutrients<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Humans need 3 macronutrients to live a healthy life: carbohydrates, protein, and fats. Depending on factors such as age and physical activity, one may need varying amounts of each macronutrient. Understanding how macros work is key to healthy eating. Counting macros encourages conscious eating and may help one to achieve their weight loss\/ gain goals safely. However, it is best to consult a dietitian before embarking on counting macros and adjusting one\u2019s calorie intake.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">Body Weight Planner<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/health.gov\/sites\/default\/files\/2020-01\/DietaryGuidelines2010.pdf\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2010<\/span><\/a><span style=\"font-weight: 400;\"> (2010, health.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3945587\/\"><span style=\"font-weight: 400;\">Ketogenic Diet for Obesity: Friend or Foe?<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11707551\/\"><span style=\"font-weight: 400;\">Macronutrient composition and food selection<\/span><\/a><span style=\"font-weight: 400;\"> (2001, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16277812\/\"><span style=\"font-weight: 400;\">Macronutrients as sources of food energy<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/mynutrition.wsu.edu\/nutrition-basics\"><span style=\"font-weight: 400;\">Nutrition Basics<\/span><\/a><span style=\"font-weight: 400;\"> (n.d.,wsu.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4960974\/\"><span style=\"font-weight: 400;\">The macronutrients, appetite and energy intake<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>So you are trying to lose, maintain, or gain weight. Getting into a calorie deficit, or surplus is what the experts say you should do. You constantly hear the term \u201cmacros\u201d, and wonder what it is and why it matters. We know &#8211; learning about nutrition and weight often feels like walking through a minefield. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":17182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117],"class_list":["post-17176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Macronutrients: What You Need To Know About Macros And How To Count Them - BetterMe<\/title>\n<meta name=\"description\" content=\"Which are the 3 macronutrients? When setting fitness goals, diet is an important factor. Find out more about macros and how counting them can help you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Macronutrients: What You Need To Know About Macros And How To Count Them\" \/>\n<meta property=\"og:description\" content=\"Which are the 3 macronutrients? When setting fitness goals, diet is an important factor. Find out more about macros and how counting them can help you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8\"},\"headline\":\"3 Macronutrients: What You Need To Know About Macros And How To Count Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"},\"wordCount\":2814,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">So you are trying to lose, maintain, or gain weight. Getting into a calorie deficit, or surplus is what the experts say you should do. You constantly hear the term \u201cmacros\u201d, and wonder what it is and why it matters. We know - learning about nutrition and weight often feels like walking through a minefield. To help you out, we will explain what are these 3 macronutrients.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are two types of nutrients: macronutrients and micronutrients. Although both are important, the former is essential for bodily functions. The 3 macronutrients in food are essential and manipulating the amounts you consume of each is the key to weight loss\/gain. Curious to know how? Read on to find out.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The 3 Primary Macronutrients?\u00a0<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Macronutrients are needed by your body in larger amounts than micronutrients. Because they provide energy for your body to function, you cannot live without them. Not surprisingly, they are found in all foods that you eat daily. Macronutrients are carbohydrates, <a href=\\\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\\\">protein<\/a>, and fat.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Giving you energy is not all they do. Each macronutrient has additional functions that we will discuss further along in the article. An important fact to keep in mind is that different people require different quantities of each (<a href=\\\"https:\/\/mynutrition.wsu.edu\/nutrition-basics\\\">6<\/a>).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\\\"><img class=\\\"aligncenter wp-image-31464 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306-1024x576.png\\\" alt=\\\"3 macronutrients\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>Ca ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/\",\"name\":\"3 Macronutrients: What You Need To Know About Macros And How To Count Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which are the 3 macronutrients? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3 Macronutrients: What You Need To Know About Macros And How To Count Them - BetterMe","description":"Which are the 3 macronutrients? When setting fitness goals, diet is an important factor. Find out more about macros and how counting them can help you.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-macronutrients\/","og_locale":"en_US","og_type":"article","og_title":"3 Macronutrients: What You Need To Know About Macros And How To Count Them","og_description":"Which are the 3 macronutrients? When setting fitness goals, diet is an important factor. Find out more about macros and how counting them can help you.","og_url":"https:\/\/betterme.world\/articles\/3-macronutrients\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8"},"headline":"3 Macronutrients: What You Need To Know About Macros And How To Count Them","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/"},"wordCount":2814,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">So you are trying to lose, maintain, or gain weight. Getting into a calorie deficit, or surplus is what the experts say you should do. You constantly hear the term \u201cmacros\u201d, and wonder what it is and why it matters. We know - learning about nutrition and weight often feels like walking through a minefield. To help you out, we will explain what are these 3 macronutrients.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">There are two types of nutrients: macronutrients and micronutrients. Although both are important, the former is essential for bodily functions. The 3 macronutrients in food are essential and manipulating the amounts you consume of each is the key to weight loss\/gain. Curious to know how? Read on to find out.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are The 3 Primary Macronutrients?\u00a0<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Macronutrients are needed by your body in larger amounts than micronutrients. Because they provide energy for your body to function, you cannot live without them. Not surprisingly, they are found in all foods that you eat daily. Macronutrients are carbohydrates, <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">protein<\/a>, and fat.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Giving you energy is not all they do. Each macronutrient has additional functions that we will discuss further along in the article. An important fact to keep in mind is that different people require different quantities of each (<a href=\"https:\/\/mynutrition.wsu.edu\/nutrition-basics\">6<\/a>).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Macronutrients\"><img class=\"aligncenter wp-image-31464 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306-1024x576.png\" alt=\"3 macronutrients\" width=\"770\" height=\"433\" \/><\/a>\r\n<h3 style=\"text-align: center;\"><strong>Ca ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/","url":"https:\/\/betterme.world\/articles\/3-macronutrients\/","name":"3 Macronutrients: What You Need To Know About Macros And How To Count Them - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-macronutrients\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1689786724.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which are the 3 macronutrients? When setting fitness goals, diet is an important factor. 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