Macros

nicholec021 wrote: »

I need help with my macros please

Hi,

I wish you much luck on your journey and in collecting the information you need. When you speak of macronutrients you're speaking of protein, carbohydrates and fats. Micronutrients are "vitamins and minerals" and they go hand in hand for human health.

What you eat provides your body with vitamins, minerals and nutrients which are broken down and then your blood flow delivers them to 'every part' of your body to feed, nourish and repair your cells, muscles and tissues including your brain. The blood also delivers oxygen to your bod head to toe. That's why it's important to eat as nutritiously as you can because it's the food that makes good health happen.

A generic answer to your question would be to eat:

Protein: 10% - 35%
Carbohydrates: 45% - 65%
Fats: 20% - 35%

It's up to you to chose what percentage's you want to eat of each but the total should add up to 100%

Macronutrients: the Importance of Carbohydrate, Protein, and Fat
http://www.mckinley.illinois.edu/Handouts/macronutrients.htm

Vitamins and Minerals
http://fnic.nal.usda.gov/food-composition/vitamins-and-minerals

Using this suggested break down:

Protein: 10% - 35%
Carbohydrates: 45% - 65%
Fats: 20% - 35%

Using the macro breakdown below for different calories, rounded off:

Macro Breakdown:

Protein: 20%
Carbohydrates: 55%
Fat: 25%

20 + 55 + 25 = 100

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1,400 calories:

Protein: 70 grams
Carbohydrates: 193
Fat: 39 grams

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1,300 calories

Protein: 65 grams
Carbohydrates: 179 grams
Fats: 30 grams

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1,200 calories

Protein: 60 grams
Carbohydrates: 165 grams
Fats: 33 grams

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How many calories should I eat?
National Institutes of Health: Healthy Eating Plan
http://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm