What are Macros. How to calculate them?

Macronutrients are often just called as “macros”. Macronutrients are the nutrients your body needs in large amounts to function. Macronutrients include three main types of macros are carbohydrates, proteins, and fats.

Each one plays a unique role in how your body works, and no, you don’t need to cut any of them out completely. On the other side you also need vitamins and minerals in smaller quantities these are called as micronutrients.

1. Carbohydrates

Carbs tend to get a bad rap these days but, In fact, carbs are the main source of energy. Carbohydrates are found in bread, rice, pasta, fruits, veggies, and even dairy. (1) Carbohydrates are composed of sugar, starch, and fiber and are the body’s primary source of energy.

The sugars found in carbohydrates are broken down into glucose by the body through the process of digestion, which is either used immediately for energy or stored as glycogen to be used later on, between meals or during exercise.

Now, not all carbs are created equal. You’ve got two main types:

1. Simple carbs: These are found in things like candy, soda, and white bread. They give you quick bursts of energy, but that energy doesn’t last long.
2. Complex carbs: You’ll find these in whole grains, beans, veggies, and fruits. They take longer to digest, which means steady energy without the crash.

2. Protein

If carbs are your energy source, protein is your body’s repair crew. (2) Proteins are made from compounds called amino acids, which are the building blocks for many structures and functions in the body. It is also involved in everything from repairing tissues to making enzymes and hormones.

You can get protein from both animal and plant-based sources:

1. Animal-based: chicken, beef, fish, eggs, dairy.
2. Plant-based: beans, lentils, tofu, quinoa, nuts, seeds.

3. Fats

Fats are made up of smaller molecules called fatty acids, which are composed of carbon and hydrogen elements joined together in long chains called hydrocarbons. Fats are found in saturated and unsaturated forms and, depending on their exact structure, can be used as a source of energy.

They help your body absorb vitamins (like A, D, E, and K), support brain health, protect your organs, and even help regulate hormones.

There are a few types of fats to know:

1. Unsaturated fats: These are the healthy ones, found in foods like avocados, olive oil, nuts, seeds, and fatty fish like salmon. They’re good for your heart and your brain. 
2. Saturated fats: Found in things like butter, cheese, red meat, and coconut oil. A little is okay, but too much can raise cholesterol levels.
3. Trans fats: These are the ones to watch out for. They’re often found in processed or fried foods and can mess with your heart health. Best to avoid when you can.