Three Macros, Unlimited Variety

Protein, fats, carbohydrates.

You’ve heard of them. They're macronutrients, or "macros" for the cool kids.

Some people blame carbs for weight gain. Others point the finger at fat.

Which is it?

Different experts recommend different amounts of protein.

Which is it?

Every diet prescribes unique macro proportions.

Well...?

You get the point. The information is all over the place because there's no perfect macro ratio.

Macronutrients and You

The three macros that are most involved in your body composition, and overall health, are protein, fat, and carbohydrates (carbs). Protein and fats are vital nutrients required to survive.

Protein is the building block of our bodies that allows everything to function properly. It is important to all critical structures and actions of the body, but for fitness and nutrition purposes it is critical for muscle, bone, and other tissue repair as well as hormone production. While protein can be used for energy, it is generally not favored over fats and carbohydrates.

Protein is prominent in the following nutritious, whole foods:

• Animal meat

• Fish

• Eggs

• Dairy

• Nuts

• Legumes

Non-whole foods generally have reduced protein content due to processing to increase palatability.

Some processed foods that contain protein:

• Burgers

• Chicken nuggets

• Processed deli meats

• Hot dogs

• Bacon

Fats are vital for providing energy and supporting cell function. They protect organs, help maintain body warmth, assist in nutrient absorption, and aid in hormone production. Consuming dietary fats does not always lead to the storing of the fat in the body, but they are higher in calorie density than protein, so oftentimes are overconsumed in an unregulated diet. This leads to fat gain. In fitness and nutrition terms, we need dietary fats for overall health, but they must be closely monitored to control weight.

Fat is prominent in the following nutritious, whole foods:

• Animal meat

• Fish

• Eggs

• Dairy

• Nuts

• Animal fats - butter, ghee, tallow, duck fat

• Healthy oils - olive oil, coconut oils, avocado oil

Not all fats are created equal. There are a lot of unhealthy fats that you will find in fast-food and restaurant foods.

Foods that include unhealthy fats:

• Fried foods

• Many baked goods

• Processed snacks

• Highly processed vegetable oils - soybean oil, corn oil, palm oil.

Carbohydrates are a macro in food that are broken down into glucose (blood sugar). They are the main source of energy for the body's cells, tissues, and organs. They come in many forms, each with a different impact on the body due to how readily available the carbs are when consumed. In fitness and nutrition terms, carbs are a precarious balancing act. Eating too little can drain your energy and leave you with poor performance. Eating too much can lead to all sorts of health issues and fat storage. Carbs should be used, in moderation, to complete a well-balanced diet of fats and proteins, and fill any caloric needs that fall outside of those macros.

Carbs are prominent in the following nutritious, whole foods:

• Fruits

• Vegetables

• Grains

• Legumes

Unhealthy forms of carbohydrates are very prevalent in restaurants and fast foods, due to their low cost and low satiety.

Common unhealthy carbohydrates:

• Cakes and cookies (sugar)

• Candy (sugar)

• Soda (sugar)

• White bread

• Noodles

• French fries

Whew, that was a lot. Hopefully, now you have a pretty clear grasp on what each of the main macronutrients includes.

How to Use Macros Properly

How do you incorporate macros into a reasonable diet?

1. Know your caloric target. Use the Lucid Fitness Calorie Calculator to determine your daily calories.

2. Understand macro caloric content. Protein and carbs have 4 calories per gram, while fat has 9 calories per gram.

Once you understand these, you can follow these three steps to figure out your rough macros:

1. Eat 1 gram of protein per pound of body weight.

2. Eat 30% of your daily calories as fat.

3. Eat the rest of your calories in carbs.

Example: A 200-pound man calculated his calorie target as 2000 calories per day.

His protein would be 200 grams of protein or 800 calories. 200 grams because his body weight is 200. This is 800 calories since each gram of protein is 4 calories (200g x 4 calories).

His fat would be 66 grams of fat or 600 calories. 2000 calories x .3 (30%) is 600 calories. 600 calories of fat divided by 9 calories per gram, is about 66 grams of fat.

Now we calculate what is left for carbs. 2000 total calories - 800 calories of protein - 600 calories of fat = 600 grams of carbohydrates, or 150 grams (600 calories / 4 calories per gram).

This man's target macros would be 200g Protein, 66g Fat, and 150g Carbohydrates.

Simple but effective. No matter your calorie target, these guidelines will always work.

Anything more than this is unnecessarily convoluted. You may need to read through it a few times, but it is very simple once you understand the few steps required.

Why it Matters

It might seem like a headache to do all this math. Maybe you've heard that calories are calories, and as long as you hit your target, the gains will come. They might, but it is better to have more assurance.

The ideal macronutrient distribution varies from person to person, but the idea is that you want to provide enough protein to your body to preserve and build muscle mass and allow for physical recovery. Without enough protein, you are doomed to be exhausted if you are exercising, and more exhausted if you are not. Similarly, you need to ensure that you are getting enough healthy fats, so your body keeps working properly. Low fats can lead to significant fatigue and a host of physical ailments. Finally, by controlling protein and fats, you control carbohydrate intake. Carbs are very easy to overconsume and are prevalent in all sorts of foods and drink.

Overconsumption of calories almost always stems from low protein, high-carb, high-fat diet.

The modern fast-food and restaurant diet is usually a small portion of protein with virtually unlimited forms of carbs (unlimited breadsticks and soda refills). This is a recipe for health issues down the road. Eating too much leads to an excess amount of stored fat, which is a significant indicator of health problems. Eating too much processed food leads to consuming more additives and preservatives that causes sickness and disease.

Tracking your calories and macros at a more granular level allows for more control over your weight, health, and physical performance.

Whole Foods Help

Macro nutrient control, in combination with calorie control, can be a lot of work. Fortunately, nature has our back.

Eating a variety of whole foods will almost always keep you in a healthy proportion of macronutrients. The reason for this is that whole foods have a lot of nutrients that help you regulate your hunger. If you were to eat a huge amount of potatoes, you would likely be full well before you ate as many calories as a large fry from your favorite fast food place. Despite both being potatoes (kind of), the whole food fills you up and regulates consumption far better.

Here is what a high-quality, well-balanced meal looks like:

• 6 - 8 oz piece of meat like steak or chicken (protein and fats)

• One baked potato (carbs) with butter and cheese on top (fats)

• Two servings of mixed vegetables (carbs)

• One serving of fruit (carbs)

If every one of your meals looked like this, you would, without a doubt, be healthy.

Should you be unable to track your calories and macros, stick to whole foods, and you will have a lot of regulation done for you.

Summary

• Protein and fats are required to live and help you feel full. Carbs help give you energy.

• Once you find your calorie target, you can hit your target macros by eating 1 gram of protein per pound of body weight, 30% of your calories in fat, and then filling the rest of your calories with carbs.

• If you don't respect each macro, eating too much can become a problem, and lead to unwanted fat gain and health issues.

• Whole foods are a key part of easy weight control and health.