Macronutrients might sound like quite a technical term. In fact, the basic definition is pretty simple: these are the nutrients found in food that our bodies need in large quantities. However, even though the overall concept is simple, there are some important points to note when it comes to macronutrients and your diet.
That’s why we’ve partnered with Optimum Nutrition to explain everything you need to know about macronutrients.
As Dr Mark Evans, nutritionist at Optimum Nutrition, says: “Each macronutrient plays its own role in your body, emphasising the importance of consuming a varied and balanced diet.”
So what are the macronutrients we need? And in which quantities? Let’s explore.
What are macronutrients?
“The three macronutrients are carbohydrates, proteins, and fats, each playing a unique and vital role,” says Dr Evans. “Each macronutrient contains calories, or energy, that our body uses to support its various systems.”
Different types of macronutrient contain different amounts of calories. “Each gram of carbohydrate and protein contains 4 calories, while each gram of fat contains 9 calories,” says Dr Evans. “This is why you may hear people call foods that contain large amounts of fat, such as oils, ‘calorie dense’ i.e. they contain more calories per gram.”
While we mostly talk about the three macronutrients, there’s potentially a fourth – although not one that’s essential!
“Alcohol is sometimes considered the fourth macronutrient, as each gram of alcohol contains 7 calories, but it doesn’t carry out any functions in the body related to growth or repair and is often referred to as ‘empty calories’ for that reason,” explains Dr Evans.
So how do we make sure we’re getting enough of the three macronutrients?
Carbohydrates
“Carbohydrates are the body’s primary energy source, fuelling everything from your daily cognitive abilities, to intense workouts,” says Dr Evans.
However, the trend of low-carb diets in recent years means it can be tempting to reduce consumption of this macronutrient – particularly if you’re looking to lose weight. This approach can have unwanted side effects.
“Carbohydrates are often misunderstood and thought to promote fat gain” says Dr Evans. “If people are looking to lose body fat, they will remove carbohydrates from their diet leading to reduced energy levels during the day and early feelings of fatigue during workouts.
“Carbohydrates play a vital role in providing energy during daily activities and during intense workouts and are a vital part of any balanced diet.”
Our advice? Make sure you keep carbs as part of your everyday diet – just choose the best possible kinds.
“Include sources of carbohydrates that are high in fibre such as wholegrain breads, brown pasta and rice, fruits and vegetables, legumes, potatoes and sweet potatoes,” says Dr Evans. “A serving of carbohydrates is 1-2 cupped handfuls.”
Protein
Protein is a key part of any diet, too.
“Protein is essential for building and repairing tissues, muscle building, hormone production, and supporting overall health,” says Dr Evans. “Focus on lean meats like chicken breast, turkey breast, ham. Other sources include fish, eggs, dairy products, beans, lentils, tofu, and tempeh.
“Protein supplements such as Optimum Nutrition Gold Standard Whey, which is produced from milk during the cheese-making process, can also be used to increase protein intake each day.”
One serving of protein is equivalent to the size of your palm.
Fats
“When it comes to incorporating fats into your diet, it’s important to focus on sources that provide essential fatty acids such as omega-3, which promote heart health and support overall wellbeing,” says Dr Evans. “Include a variety of sources, including both animal and plant foods.
“Some of the best sources of fat include avocado, nuts and seeds, fatty fish like salmon and mackerel, olive oil, eggs, and dairy products.”
One serving of fat is equal to the size your thumb.
How much of each macronutrient should you have in your diet?
“The proportion of each macronutrient in your diet can vary depending on your individual goals, activity level, and preferences,” says Dr Evans. “However, general guidelines provide a good starting point for most people.”
Dr Evans suggests using the following measurements as a starting point:
- Carbohydrates: 45-65% of your total daily calorie intake. This range supports energy levels, especially for those who are physically active. For example, if you consume 2,000 calories a day, you should aim for 225-325 grams of carbohydrates.
- Protein:10-35% of your daily calories. This range supports muscle maintenance and repair, which is especially important for those who exercise regularly. For a 2,000-calorie diet, this translates to about 50-175 grams of protein per day.
- Fats: 20-35% of your total daily calorie intake. For a 2,000-calorie diet, this equals about 44-78 grams of fat per day.
What’s the difference between macronutrients and micronutrients?
We need macronutrients in large amounts, and they give our bodies the calories we need to function.
“Micronutrients include vitamins and minerals e.g. calcium and magnesium, and while they also help our body carry out functions, like breaking down our food to produce energy or supporting bone health, they are only required in small amounts and do not provide calories,” says Dr Evans.
Fuel your workout or recovery – David Lloyd Clubs members enjoy an exclusive 20% discount with Optimum Nutrition. Simply navigate to the benefits section of the David Lloyd Clubs app to find out more.
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