Why are macros important?
becknomad
Posts: 63 Member
If calories are calories, why should I be mindful of macros? I get that protein keeps you feeling full for longer but other than that why should I care about macro ratios? Thanks, I'm new here - 3 weeks in and 9 lbs down!
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Replies
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because it matters from what sources u get your calories from carbs or from fat.
if u reach 2000 cal and 70% of the calories come from fats - nuts butters sweets bisquits u will increase your bf %
but if u reach your 70% of 2000 cal by eating carbs it will be great for your body and health too
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because it matters from what sources u get your calories from carbs or from fat.
if u reach 2000 cal and 70% of the calories come from fats - nuts butters sweets bisquits u will increase your bf %
but if u reach your 70% of 2000 cal by eating carbs it will be great for your body and health too
This LITERALLY couldn't be more wrong0 -
If calories are calories, why should I be mindful of macros? I get that protein keeps you feeling full for longer but other than that why should I care about macro ratios? Thanks, I'm new here - 3 weeks in and 9 lbs down!
It's important to consume adequate protein for muscle synthesis and to help grow muscle/prevent muscle loss. Dietary fat is important for hormone production, absorption of fat soluble vitamins and minerals, brain and organ function, as well as skin and hair health. Carbohydrates are the body's preferred source easily accessible energy. That is why macronutrients are important.1 -
Your body needs particular amounts of each macro for daily functioning. More and it will store fat, and less and it will not work effectively or efficiently. In order to maintain or create muscle mass especially you need to be precise. However, fats and carbs are somewhat interchangeable & I find some do better on higher fat and some on lower fat.. It also depends on your body type etc. etc. IIFYM Calculator can sort it all out for u.. it's much better than just calorie counting
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Protein helps build muscle, carbs deliver the protein to the muscle, and goods fats help keep the muscle from breaking down.
Fats have more calories per gram, so cutting fat first helps maintain the calorie deficit of a diet.
I like atleast 50grams of fat that's 450 calories
I want between 200 and 250grams of protein that's 800-1000 calories
Then I want between 100, and 150grams of carbs. That's 400-600 calories.
2050 on my high days (lifting) 1650 on my lowest (lazy do nothing days) and somewhere between on regular active days.
Focusing on macros helps you lose as little muscle as possible while losing the fat. Plus in your first 6 months of a solid lifting, and macro diet program you can GAIN muscle while burning off fat. It's a great way to get started. You'd be ahead of the game.0 -
Read up on the topic of balanced diet and portion sizing.
This site has those that constantly argue back and forth on nutrition strategy so it can become a bit less useful than you would think.
I will say that extreme diets that totally eliminate any macro group are quite challenging and not, not very well balanced for a long term eating solution
If you lift and break down muscle you need protein to rebuild. You need fats. Carbs are nice to have as high octane fuel at times. I eat a Snickers before a long bike ride. You can learn to fuel your body for activity as required.
Read a few articles on nutrition, not marketing stuff from people trying to sell a diet.
If you want to really dig in and understand how you burn off calories, be that fat or carbs, Google mitochondria endurance training
It is the fuel burning (an adaptive organelle) furnace in your muscles that is the switch to burn fat or carbs in the required mix.
Good luck on your fitness journey. It is fun and you can educate yourself an take control of it!
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I've stopped counting here's what I eat typicall now though.
Breakfast
2 large eggs, with half cup of egg white, serving of oatmeal with a choice of frozen berries mixed in.
Snack
Cup of milk with 2 scoops whey protein
Lunch
Sandwich with 4oz of chicken, turkey, roast beef, or ham. Cheese, mayo, and choice of veggies. Greek yogurt, and almonds.
Dinner
Either 10oz chicken breast, 8oz round steak, or 8oz porkchop.
Either serving of rice, or large baked potato.
Either 1 cup brocoli, green beans, or mixed veggies.
My at home cheat meal is chicken fettuccine Alfredo I replace one of the dinners.
You get 1 cheat meal where you ignore macros entirely every week.0 -
It's exactly what a previous poster stated--a ballanced meal. We've gotten off track with that, but bodies function the best with it. I live in Italy and the mediterranean diet is the norm. I have no problem hitting my macros. Now, you have people with illnesses, alergies, or doing heavy lifting that have to change their macros up to achieve their goals.
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Calories are king for weight loss but macros and micros need to be eaten in adequate amounts in order to properly nourish the body.
The thing is, those are wide ranges. There's plenty of wiggle room.
Protein: 15-25% of calories
Fat: 20-35% (that upper limit has recently been eliminated, at least in the US)
Carbs: 45-65% (going lower than 45% isn't a problem if that works for you)
Basically, at least 15% of calories from protein, at least 20% from fat.
The default MFP macros (50C/30F/20P) are working nicely for me. Previously, I wasn't eating nearly enough protein and I was lower on fat when I was trying to watch what I ate. With these macros I don't feel nearly as hungry as I did when I lost weight in the past.0 -
Why would protein be your lowest number?0
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for someone who is not training the recommendation is 0.75g of protein per kilo of body weight, for someone who is training, it should be 1.2 - 2.0g per kg. That's quite a lot of protein, hard to get without having fish or meat in at least two meals, or whey protein supplements.
As for fat and carbs, I'd stick with getting most of your calories from carbs, some people prefer ketogenic diets with mostly fat, but many people feel awful on this diet, and the 'menu' is certainly more expensive than a high-carb low-fat menu.0 -
They aren't as important as people make then out to be.0
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Calories are king for weight loss but macros and micros need to be eaten in adequate amounts in order to properly nourish the body.
The thing is, those are wide ranges. There's plenty of wiggle room.
Protein: 15-25% of calories
Fat: 20-35% (that upper limit has recently been eliminated, at least in the US)
Carbs: 45-65% (going lower than 45% isn't a problem if that works for you)
Basically, at least 15% of calories from protein, at least 20% from fat.
The default MFP macros (50C/30F/20P) are working nicely for me. Previously, I wasn't eating nearly enough protein and I was lower on fat when I was trying to watch what I ate. With these macros I don't feel nearly as hungry as I did when I lost weight in the past.
Exactly. The body needs all three in order to function properly, but the exact ratio of each is very individual. I have dieted with a low fat regimen and my skin and hair suffered horribly (lost about half of my hair, about half of what I lost grew back). I like my carbs (especially grains, fruit, and veggies), but I am T2Dm so I have to limit them for best health.
My personal sweet spot as far as macros is 35% carb, 35% protein, and 30% fat.
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It really depends on goals. To lose weight, you are correct it is mostly CICO. One thing that I noticed when I was not watching macros is that low calorie foods typically are very low in fats. Your body needs fats. I was low on them until I started watching my macros and made adjustments. Fats having 9 calories per gram, makes it hard to get a good amount of fats and stay low cal.
For people who are lifting weights, losing weight, and are trying to hold onto muscle while they drop fat, high protein diets are beneficial, as well as protein being great for satiation.
I personally don't like to use percentages when dealing with macros, I know MFP makes you use percentages, but I like to run my macros with real numbers. 1 gram per body weight on protein, .4 grams per body weight on fats, the rest get filled with carbs.
Some say to use lean body mass to use to figure your proteins and fats, and others would say to use your target weight. Example, a 250 pound man wanting to weigh 200 pounds, should aim for 200 grams of protein a day and 80 grams of fat with a total of 1520 calories for the day, and fill the remaining calories with carbs. If you are on a 2500 calorie a day diet, that would leave you right at 245 grams of carbs a day.
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because it matters from what sources u get your calories from carbs or from fat.
if u reach 2000 cal and 70% of the calories come from fats - nuts butters sweets bisquits u will increase your bf %
but if u reach your 70% of 2000 cal by eating carbs it will be great for your body and health too
Holy!
[Post Edited by MFP Staff]0 -
DvlDwnInGA wrote: »It really depends on goals. To lose weight, you are correct it is mostly CICO. One thing that I noticed when I was not watching macros is that low calorie foods typically are very low in fats. Your body needs fats. I was low on them until I started watching my macros and made adjustments. Fats having 9 calories per gram, makes it hard to get a good amount of fats and stay low cal.
For people who are lifting weights, losing weight, and are trying to hold onto muscle while they drop fat, high protein diets are beneficial, as well as protein being great for satiation.
I personally don't like to use percentages when dealing with macros, I know MFP makes you use percentages, but I like to run my macros with real numbers. 1 gram per body weight on protein, .4 grams per body weight on fats, the rest get filled with carbs.
Some say to use lean body mass to use to figure your proteins and fats, and others would say to use your target weight. Example, a 250 pound man wanting to weigh 200 pounds, should aim for 200 grams of protein a day and 80 grams of fat with a total of 1520 calories for the day, and fill the remaining calories with carbs. If you are on a 2500 calorie a day diet, that would leave you right at 245 grams of carbs a day.
Like you said, everyone's goals are different and everyone's bodies are different. For the general public, percentages are a good way to start, then you can tweak as you learn more about you and what your body needs. I use percentages as a way of daily logging, but I arrived at my percentages by calculating total grams. As a T2Dm, I have a maximum of 180 g of carb (set by my PCP who is also a certified diabetic educator) and that was 35% of my starting calorie allowance. The protein was also decided by grams and the fat filled in the rest. Most do protein and fat and fill in with carbs but my medical condition required that I do it differently. It just made sense to keep to the same proportions as my weight went down since they seemed to be the perfect mix for me. If I do recomp after reaching goal, I may rethink this and will, again, use grams to calculate.
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They aren't as important as people make then out to be.
That completely depends on whether you want to optimize your body composition and health, or not. If you're fine with doing well, but not doing the best you possibly can, then yea, I guess macros wouldn't be that important for you, but you can't argue that you can get the best possible results without directly or at least indirectly tracking macronutrient intake.0 -
They aren't as important as people make then out to be.
That completely depends on whether you want to optimize your body composition and health, or not. If you're fine with doing well, but not doing the best you possibly can, then yea, I guess macros wouldn't be that important for you, but you can't argue that you can get the best possible results without directly or at least indirectly tracking macronutrient intake.
I agree completely--well said. 0 -
Protein is the bricks. Carbs are the brick layers. Fat is the cement. Micronutrients (vitamins, minerals, etc) are the weatherproofing.
- Protein: 0.60-0.80 grams per pound of bodyweight -- the highest amount justified by research for active individuals.
- Dietary Fat: 0.40-0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation (unless obese).
- Remaining caloric budget: whatever mix of macronutrients you prefer, notably a rich variety of nutritious fruits, veggies, high fiber foods, and healthy fats.
As stated, adequate macronutrient balance also plays a role in body composition.1 - Protein: 0.60-0.80 grams per pound of bodyweight -- the highest amount justified by research for active individuals.
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Well, hitting 100+ grams of protein is more important if you lift. A sedentary person does not need that much. However, the minimum for dietary fat still stands for most people (unless obese). Dietary fat is crucial for a variety of body functions, notably hormone and brain health.0 -
Protein: 0.60-0.80 grams per pound of bodyweight -- the highest amount justified by research for active individuals.
Not necessarily the case, the scientifically found number is 0.82g per lb of body weight, exceeding that has no benefit for muscle synthesis, but also no negative effects either: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/Dietary Fat: 0.40-0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation (unless obese).
Do you happen to have a link to a study for this?0 -
Protein: 0.60-0.80 grams per pound of bodyweight -- the highest amount justified by research for active individuals.
Not necessarily the case, the scientifically found number is 0.82g per lb of body weight, exceeding that has no benefit for muscle synthesis, but also no negative effects either: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/Dietary Fat: 0.40-0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation (unless obese).
Do you happen to have a link to a study for this?
For protein, that is why I gave a range.
0.80-0.82 g/lb. is the highest amount justified by research. I used a round figure. I doubt someone is going to lose muscle mass based on 3-4 grams of protein. A range of 0.60-0.80 g/lb. is sufficient.
Hope you're ready... here are the studies:
http://www.nejm.org/doi/full/10.1056/NEJMoa0804748
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.
Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.
Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.
Effects of exercise on dietary protein requirements. Lemon PW. Int J Sport Nutr. 1998 Dec;8(4):426-47.
Effects of high-calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.
Increased protein maintains nitrogen balance during exercise-induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda-Sceppa C, Byerley L, Glickman EL, Young AJ. Med Sci Sports Exerc. 2008 Mar;40(3):505-12.
Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.
Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.
High-Density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: Multi-Ethnic Study of Atherosclerosis (MESA) J Am Coll Cardiol 2012;60:508-16
Clinical Utility of Inflammatory Markers and Advanced Lipoprotein Testing: Advice from an Expert Panel of Lipid Specialists Journal of Clinical Lipidology, 2011;5(5);338-367
Clinical Implications of Discordance between Low-Density Lipoprotein Cholesterol and Particle Number: Multi-Ethnic Study of Atherosclerosis Journal of Clinical Lipidology, 2011;5(2);105-113
Underappreciated Opportunities for Low Density Lipoprotein Management in Patients with Cardiometabolic Risk Atherosclerosis. 2010;213:1-7
Position Statement from the AACC Lipoproteins and Vascular Diseases Division Working Group on Best Practices Clinical Chemistry. 2009;55:407-419
Low Density Lipoprotein and Apolipoprotein B: Clinical Use in Patients with Coronary Heart Disease Current Cardiology Reports. 2009;11:468-475
Lipoprotein Management in Patients with Cardiometabolic Risk: Consensus Statement from the American Diabetes Association and the American College of Cardiology Foundation Diabetes Care 2008;31(4);811-812
LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management J Clin Lipidology. 2007;1:583-592
Low-Density Lipoprotein and High-Density Lipoprotein Particle Subclass Predict Coronary Events and are Favorably Changed by Gemfibrozil Thearpy in the veterans Affairs High-Density Lipoprotein Intervention Trial Circulation. 2006;113:1556-1563
Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.
Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.
Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.
Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.
Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.
Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.
Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.
Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.
Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.
Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.
Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]
Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.
Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.
Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.
Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.
Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.
Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.
Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.0 -
because it matters from what sources u get your calories from carbs or from fat.
if u reach 2000 cal and 70% of the calories come from fats - nuts butters sweets bisquits u will increase your bf %
but if u reach your 70% of 2000 cal by eating carbs it will be great for your body and health too
um, what? Not sure you even know what a carb is.0 -
Wow thanks for all these replies. I want to lose weight.SW: 213 CW: 204 GW: 147. I'm 36 and 5'5. I don't like weight lifting. I get bored... I would like to start rock climbing - would this be equivalent to a weight training program? I always hear that you use every muscle in your body when you climb. My MFP calories are 1500/day. I do cardio 4 times a week for 30-60 min. Typically my macros are 40% fat, 30% carbs and 30% protein. I like nuts.... Does this all sound fine or am I having too much fat? Does it even matter as long as I'm under my calorie goal??? I'm confused on the comments on how to "optimize" results by changing macro ratios... Thanks again for the help!!0
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The important part about exercise is that you like it so that you will keep doing it. I love hiking and rock climbing (to the extent that I can) and that sounds like a great way to get out and burn some calories in the fresh air. I don't think it's a direct equivalent to weightlifting but weightlifting isn't a requirement.Wow thanks for all these replies. I want to lose weight.SW: 213 CW: 204 GW: 147. I'm 36 and 5'5. I don't like weight lifting. I get bored... I would like to start rock climbing - would this be equivalent to a weight training program? I always hear that you use every muscle in your body when you climb. My MFP calories are 1500/day. I do cardio 4 times a week for 30-60 min. Typically my macros are 40% fat, 30% carbs and 30% protein. I like nuts.... Does this all sound fine or am I having too much fat? Does it even matter as long as I'm under my calorie goal??? I'm confused on the comments on how to "optimize" results by changing macro ratios... Thanks again for the help!!
As for your percentages, that amount of fat is fine. Those macros are fine. The important parts are that they meet the minimums and satisfy you.
IMO, the only people who need to micromanage their macros to optimize results (for example, optimize muscle development) are competitive weightlifters, professional models, people like that. Most people just need to find what ratios work for them within (or close to) the recommended ranges and use those chosen numbers as a goal to aim toward during the day rather than a requirement to meet that percentage exactly.
For weight loss, macro percentages aren't nearly important as overall calories.0 -
Wow thanks for all these replies. I want to lose weight.SW: 213 CW: 204 GW: 147. I'm 36 and 5'5. I don't like weight lifting. I get bored... I would like to start rock climbing - would this be equivalent to a weight training program? I always hear that you use every muscle in your body when you climb. My MFP calories are 1500/day. I do cardio 4 times a week for 30-60 min. Typically my macros are 40% fat, 30% carbs and 30% protein. I like nuts.... Does this all sound fine or am I having too much fat? Does it even matter as long as I'm under my calorie goal??? I'm confused on the comments on how to "optimize" results by changing macro ratios... Thanks again for the help!!
Rock climbing is a good physical activity, but it won't exactly replace weight lifting. You will see yourself getting stronger through climbing, but it will be climbing oriented strength. They say you're working every muscle, but you won't be working every muscle to the fullest extent you can.
As far as macros, calculate them based on gram amounts, not based on a percentage or ratio of your total calorie intake. Ideal protein intake is 1g per lb of Lean Body Mass. This protein intake will optimize muscle synthesis. Dietary fat should be set at 0.35 to 0.4 grams per lb of total body weight. The rest of your calories can go to carbohydrates.0 -
A calorie is a unit of energy. Proteins, fats, and carbs are all sources of energy but have different functions in the body. Protein repairs muscle, fats help absorb micros and keep hormones healthy, and carbs are our preferred source on energy. If you eat more protein than your body can use to repair muscle, your body will convert the extra protein into carbs; this is also true for fats. Calories are the big picture, put keeping an eye on macros does help. In case if you were not aware, 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, and 1 gram of fat = 9 calories. IMO I would choose a macro ratio that makes you feel the best and makes your diet enjoyable, optimizing results is not necessary unless you were planning to get really lean.0
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This makes great sense thank you!!!0
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Aside from the body's need for macronutrients (it's all in the name macro - the body needs them in large amounts) a point very well explained by other posters. From a cosmetic standpoint calories determine how heavy you are on the scale, macros determine how heavy you look.0
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