Exactly What Do Carbs, Proteins, and Fats Really Perform A Introduction to Macro-nutrients


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The whole concept of diets calling for low-carb, no-carb, high protein, low fat, and so on (and so on) can make your head spin. Everyone seems to have a different idea about what it means to eat healthy, what is the proper way to diet, how to lose weight. Important Nutrients to Know: Proteins, Carbohydrates, and Fats Proteins. Proteins are often called the body’s building blocks. They are used to build and repair tissues.

They help you fight infection. Your body uses extra protein for energy. The protein foods group includes seafood, lean meat and poultry, eggs, beans and peas, soy products. What Do Carbs, Proteins, and Fats Actually Do? A Breakdown of Macronutrients.

3. it is important to understand what they are and how your body uses macronutrients (carbohydrates, protein, and fats). As always, we encourage you to do your research and find what works best for you, but when it comes to fitting carbohydrates in your diet, the. Macronutrients are the fundamental building blocks of the foods we eat. The three macronutrients are protein, fat and carbohydrates and are what fuel the body and provide energy. No matter what one’s health and/or fitness goals are, it is important to incorporate all macronutrients within the diet.

Proteins, fats and carbohydrates make up the group of macronutrients. Let us take a moment to briefly look at each of these macronutrients. Carbohydrates: These are a major source of energy for our bodies and are stored in our muscles and liver for later use. Macronutrients refer to carbs, fats and protein — the three basic components of every diet. Your macronutrient ratio doesn’t directly influence weight loss.

The acceptable macronutrient. Macros, short for “macronutrients,” is the term used to describe the three major (or macro) nutrients: protein, carbohydrates, and fat. Rather than placing all of your attention on counting calories or demonizing certain macronutrients, IIFYM focuses on. By Sharon Perkins Updated December 12, 2018.

Carbohydrates, as the body’s primary source of energy, generally pass through the digestive tract more rapidly than either protein or fats. Protein. In other words, all tweaking of proteins, fats, and carbohydrates aside, any diet will do, as long as someone can stick to it.2, 16, 17 Only rarely do diet trials go beyond 6 to 12 months; cost is a significant factor.

By Jody Braverman Updated November 28, 2018. When you eat a meal, you might think that the different types of macronutrients carbohydrate, fat and protein all break down at the same rate.

List of related literature:

Macronutrients include fats (lipids), carbohydrates and proteins which provide the body with the energy required for basic life functions and all cell processes in the body, with each source of macronutrient rendering differing amounts of energy and differing pathways for their specific utilisation.

“Joints and Connective Tissues: General Practice: The Integrative Approach Series” by Kerryn Phelps, Craig Hassed
from Joints and Connective Tissues: General Practice: The Integrative Approach Series
by Kerryn Phelps, Craig Hassed
Elsevier Health Sciences APAC, 2012

Topics covered include chemical reactions and catalysis by enzymes; the role of ATP, digestion and absorption of carbohydrates, fats, and proteins; issues associated with being overweight; problems of malnutrition; and vitamin and mineral requirements and functions.

“Introduction to Nutrition and Metabolism” by David A. Bender
from Introduction to Nutrition and Metabolism
by David A. Bender
CRC Press, 2014

Proteins are broken down into amino acids, most of the carbohydrate is broken down into sugars, and most fats are digested to produce molecules with long carbon chains called fatty acids.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

In nature, sugars and carbohydrates—the energy providers—are linked together with vitamins, minerals, enzymes, protein, fat and fiber— the bodybuilding and digestion-regulating components of the diet.

“Full Moon Feast: Food and the Hunger for Connection” by Jessica Prentice, Deborah Madison
from Full Moon Feast: Food and the Hunger for Connection
by Jessica Prentice, Deborah Madison
Chelsea Green Publishing, 2012

During digestion, for example, enzymes help break down carbohydrates, proteins, and fats into monosaccharides, amino acids, and fatty acids for absorption into the body.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Fatty acids, iron and cholesterol regulate the synthesis of enzymes involved in their metabolism; carbohydrates regulate the synthesis of lipogenic and glycolytic enzymes; amino acid availability regulates overall protein synthesis.

“Human Nutrition E-Book” by Catherine Geissler, Hilary Powers
from Human Nutrition E-Book
by Catherine Geissler, Hilary Powers
Elsevier Health Sciences, 2010

Most tissues can oxidize carbohydrates in the form of glucose or lipids in the form of free fatty acids, depending on the availability of these nutrients and the levels of certain hormones in the blood.

“Fundamental Neuroscience” by Larry Squire, Floyd E. Bloom, Nicholas C. Spitzer, Larry R. Squire, Darwin Berg, Sascha du Lac, Anirvan Ghosh
from Fundamental Neuroscience
by Larry Squire, Floyd E. Bloom, et. al.
Elsevier Science, 2008

Carbohydrates, protein and fat undergo metabolism to produce chemical energy and to maintain a balance between anabolism and catabolism.

“Potter & Perry's Fundamentals of Nursing Australian Version E-Book” by Jackie Crisp, Catherine Taylor
from Potter & Perry’s Fundamentals of Nursing Australian Version E-Book
by Jackie Crisp, Catherine Taylor
Elsevier Health Sciences, 2012

They provide more than twice as many calories (9 kcal/g) than protein and carbohydrate (4 kcal/g), and because fats are less oxidized than are carbohydrates or proteins, they can produce significantly more energy on oxidation.

“Wheat: Chemistry and Technology” by Khalil Khan
from Wheat: Chemistry and Technology
by Khalil Khan
Elsevier Science, 2016

Some minerals and many vitamins are part of enzyme systems that catalyze the breakdown and synthesis of carbohydrates, lipids, and proteins.

“Principles of Anatomy and Physiology” by Gerard J. Tortora, Bryan H. Derrickson
from Principles of Anatomy and Physiology
by Gerard J. Tortora, Bryan H. Derrickson
Wiley, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Wow so complex carbs are starches??? This never occured to me because I’m constantly being told to eat complex carbs but to not eat starches. So they were the same thing all along?

  • 탄수화물이 우리몸에 미치는 영향들에 대하여 배워보는 시간이 되었습니다. 타수화물이 많은 음식을 섭취하면 혈당농도가 올라가간다는것을 배웠습니다. 또 소화관의 여러가지 탄수화물에 대한 여러가지 반응에 대해서도 알아보는시간이 되었습니다. 좋은 시간 감사합니다.

  • keeping people addicted to carbs and giving them medicines to correct the problems they cause are massive money makers…everyone from farmers to the american diabetic association has a vested interest in keeping us addicted. i freed myself from carb addiction 2 months ago….i feel 100% better and have blood work to prove its working.

  • Dextrose is corn sugar manufactured from cornstarch per CODE OF FEDERAL REGULATION 21CFR184.1857; therefore, glucose (blood sugar) is not dextrose (corn sugar) and dextrose (corn sugar) is not glucose (blood sugar). They may be biochemically identical (Molecular Formula: C6H12O6)]; however, not with regard to their allergenicity; e.g., glucose (blood sugar) cannot provoke an allergic response, whereas dextrose (corn sugar manufactured from cornstarch) can prove fatal to anyone with an IgE-mediated allergy to corn. It is for this reason that IV fluids to which corn sugar (dextrose) has been added are contraindicated for administration to corn-allergic patients.


    Dextrose: Facts vs. Fiction


  • 1st 4mins are excellent then goes off the rails… the end suggests all carbs are problematic and increase risk of diabetes, which is at odds with the biochemistry described in the 1st 4 mins. maybe this wasn’t intended but not reiterating the distinction btw refined sugar and complex carbs when discussing disease risk was a major miss IMO

  • actually… fruit also have fast-used sugar, fructose for having other ways to get into glycolysis. brifely it isn’t controled by main regulation enzyme, PFK, while absorbing and turning into pyruvate. of course it will be better choose rather than soda or etc. you should consider about it, if you went on a diet.

  • Hi, thanks for a great video. Id be interested in the same video with a focus on a ketogenic diet. With starvation of carbohydrates how does this effect the process?

  • Natural herbs have cured so many illness that drugs and injection can’t cure. I’ve seen the great importance of natural herbs and the wonderful work they have done in people’s lives. i read people’s testimonies online on how they were cured of HERPES, HIV, diabetics etc by Dr Agbonifo herbal medicine, I contacted the doctor because i know nature has the power to heal. I was diagnosed with HSV but I have been completely cured after using Dr Agbonifo Herbal Medicine.

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  • So being vegetarian is not good like it had medium glycemic index than non vegetarian food?
    Can someone please tell me if I should eat vegetables and fruits or egg and meat.
    How much one should consume?

  • Hi Viewer. Thanks for taking the time to watch my video! Whilst I have got you here I would really appreciate any suggestions for things you want to see explained! I already have so many ideas but a few more cant hurt!

    Thanks in advance, and have a great day!

  • while runiing a 10k or half marathon is slightly better on carbs you presented the facts extremely biased in favor or carbs. you did not mention that there is a long fat adaptation period is necessary. and fat burning need to be trained. slow fat burners can use 0,2g/min of fat while elite athletes can burn 2.0g/min of fat. there are a lot of crappy studies out there where they just switch the fuel from carbs to fat and do not adjust training parameters but use traditional carb based training methods that are not suited for fat nutrition. so the outcome is just unscientific high carb brainwashing bullshit

  • Thus doesn’t make sense to me, why do the goods that lack fiber make it harder to pass a stool, but u saying they easier to digest.???

  • Carbs are not “essential” and high consumption displaces necessary nutrients. “Essential” means that a certain food is absolutely required by the body (like gasoline or diesel in a car), is not manufactured by the body, and so must be consumed in the diet.
    Have you ever heard of an “essential fatty acid”? (EFA)? Some types of fats — Omega 6′s and Omega 3′s — are absolutely required by the body.
    Have you heard of “essential amino acids”? Amino acids are the building blocks of proteins. There are 8 amino acids that are “essential.” Without them, muscles, hormones and the heart (a muscle) cease to function properly. Muscles have a high protein requirement.
    Have you ever heard of an “essential carbohydrate”? I hope not, because there’s no such thing!
    Of the three calorie containing molecules — proteins, fats and carbohydrates — only certain fats and proteins are “essential.” When the diet is high in carbohydrates, it is often deficient in the necessary essential fats and proteins. Deficiencies of essential fats and proteins causes all manner of diseases, from mood disorders (neurotransmitters are made from essential fats and proteins) to muscle weakness (muscles have a high protein requirement), hormone imbalances, heart disease and premature aging.

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  • All the Blue Zone Diets in the world are high carb (65% of nutrition derived from carbs). They are also 95% plant based.

  • Alcohol is the black sheep of the macronutrient family. He’s just hanging out with his 7 calories per gram, a prime example of that embarrassing sibling nobody wants to talk about.

  • Search fruitarians and high carb Vegans and you will see the most health skinny people on the internet. They eat nothing but unlimited carbs.

  • Soory but carbs have always been around, the increase around the world are animal fats. These fats hurt your circulatory system and block insulin being absorbed by the cell, and the body cannot recognize that so it just keeps making insulin.

  • This is why I like TED and why it’s able to reach more people. The end there makes it so much more interesting than just dry knowledge.

  • How can i check the information source from TED-Ed videos?
    Can we trust them?
    They said these infor from scientist, but who are them?
    I tried this but can not find the source. Any help?

  • I’m addicted to fats. Coconut oil, coconut milk, almond butter, avocado, olive oil, and nuts.
    I’m wondering if this is why I’m having a hard time getting rid of my pooch belly ����‍♀️

  • can you be my professor? I have no idea why I am paying all my money to university where I can open youtube and get a lot better explanation.

  • “For the study, researchers examined National Health and Nutrition Examination Survey data from 8,721 people in the United States between 2009 and 2016 to determine how many adults are at low versus high risk for chronic disease. Data revealed that only 12.2 percent of American adults are metabolically healthy, which means that only 27.3 million adults are meeting recommended targets for cardiovascular risk factors management.”

  • so limit carbs when you’re not going to use its energy. when you exercise or weight lift you need that carb energy. carbs are not bad. use them

  • Good video because it does not have obnoxious background music and background noise. The video also has a good subject and content.

  • Good video; but even after the video explains greatly about simple, medium carbs it fails in the end saying carbs is bad. Refined carbs are bad; thats all.. in 1sec video turned into a poisonous idea.

  • Great Video, thank you. Starting all this after many many years of neglect (just turned 50) My goal is to lose weight and gain muscle. I’m working out about 4 times a week. Any suggestions on how to set my macros while trying to accomplish both?

  • A good way to start to lose weight is to start with limiting your sweet drinks like soda and juice. Start off with water.
    What is good to do next is to count your calories. Almost everything you consume has calories, so keeping track of it helps you wrap your mind around how much you eat.
    The third thing you should do is eat meals slower. This allows your stomach to maintain a smaller size and gets you full quicker.

    Doing all of this first is a lot more helpful than going out to exercise and getting burnt out from it because starting with this will give you the energy to exercise. Eating healthy is also good to lose weight, but still track even the healthiest of foods.

    This is how I lost 25 lbs in one year (the year mark was actually last week).

  • Personally, I find my cardio and running sessions easier when I’ve got proportionally more carbs in my diet. What do you think of a high carb diet for endurance? Do you think carbs help or do you think they make no difference to your performance? Let’s talk about it in the comments!

  • You mentioned we can comment things for you to explain more… Here is one, which I have been well over with my Ortho, and I felt pretty out of depth, but also like I was asking silly questions. I’ll try to give enough info, and I just found your channel trying to understand my situation better.

    I fell a good distance and busted my spine, it’s like mirror image, top and bottom. I used get mad sciatica and urinary retention, which has been repaired in an operation and gone away… It was easy to understand my surgeon, and except for a foot droop, I’m fine there.

    I also busted my neck at C6-C7 (Side note, I hate the mri machine!) and I have pain across the chest and shoulder-blade at the same time, from right to left. I also have pain and swelling in my forearm, and all sorts of painful things. It’s like a stripe on top of my forearm along into the thumb and just starting fingers, but not all my fingers nor all over… It all happens (better or worse) directly to what I do with my head and where I look, ect… But why exactly one spot her instead of there, and why not my whole arm?..

    So I am waiting for an ACDF. I trust my doc, and past surgeries went really well, he sure knows spines! But I feel lost about it. I felt certain with my back surgery, but I feel lost with the neck! I just want a normal acting “arm” again.

    All that explanation, here is the question.When you google it, try researching ACDF on the internet, or ask in the public system, it gets overwhelming real quick!
    Can you break it down for me please, with no “public hospital rush”, I trust him, I trust his treatment decisions and his “work/ability”… I’m just getting more confused the more I try research, like I just don’t feel I understand what he’s gonna do?.. I’d love to actually understand what’s involved. It’s odd that a neck injury is why my fingers/hand/arm is problematic, and how the operation will fix the problem.

    ° This is condensed, and generalised, but still accurate °

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • In short: It’s all carbs and fats, Protein is massively unimportant and you can say next to useless in generating energy for your muscles during exercise, It’s real job is AFTER exercise, Not during exercise

  • Strange this video explains how not all sugar is the same, and your body does not treat all sugar the same. Then ends with sugar is sugar as if to say all sugar is the same. You can substitute carbohydrate for sugar in this statement. The video, and as a result its creators, and producers lose credibility by contradicting themselves.

  • The problem with this logic is that the race ends around 4 hours… For me, ‘endurance’ race takes up to 10, but that’s a kindergarten compared to actual endurance runners who spend 72h on their feet. Carbs might be good for fast marathoners, but when you spend 2-3 days on your feet, no amount of energy gels will help you (I usually start puking after 3 hours of gels:)) With scrambled eggs and bacon I can run all day:)

  • Im tryna be on high carb diet all the time not just before an “endurance event” i wonder what the ratio is i need in order to do that.

  • Sir I have loved the way you explained this video. I am a fitness instructor and could you please explain the effects of fat, protein and carb in loosing weight, muscle gain, loosing weight and not loosing muscle

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • And We Have a BACKWARDS Food Pyramid From When Humans Were Grain-Eating Field Slaves and Money Was The Factor in Determining Diet.

  • Thank you. It could help if you would specify which types of carbs you are referring to. Fast carbs (pasta, rice, potatoes) of slow carbs (vegetables)

  • Bro u r way much better than other youtubers…..most of them just focus on building muscles…. But u speak about the real facts… Thank you so much… ❤️❤️

  • The very best overview explanation of metabolism I’ve ever heard. Very well done sir! Where was the video when I was in undergrad??

  • Hello, I’m not in any resistance training, but I’m underweight compared to height. Lot many people have cases as such. I need to increase my weight, could you please help me this way?

  • Can’t stand it when your trying to learn something, they have distracting music playing! you sound good but don’t know whether I’ll last til the end….re-music. Thanks

  • This is just superb, I’ve been looking for “what is the best whole wheat pasta?” for a while now, and I think this has helped. Have you heard people talk about Dansaac Unflappable Dominance (search on google )? It is a good one of a kind guide for discovering how to find the best food to balance your hormones and blast away your fat spots minus the normal expense. Ive heard some decent things about it and my m8 got cool success with it.

  • This is an excellent video explaining to people basically the misunderstanding of sugar for example you don’t need sugar when you about to go to sleep at night why would you eat a bunch of donuts and candy when you about to go to sleep raising your blood sugar for no reason but if you going on a jog trust me you are going to get that feeling of I can’t go any further because your glycogen level has dropped and you’re going to need sugar but you going to need apples and bananas and a little bit of Gatorade maybe some potatoes 2 get your glycogen levels back up.
    So the moral of the story is if you’re not working out in the gym and and if you’re not going for that long jog you can cut out a lot of your carbs you can cut them in half and consume more protein. Problem is we are so accustomed to carbs because they come in many forms that we like and your desire for them is basically automatic at breakfast lunch and dinner so you have to discipline yourself and watch out for those bad carbs if you want to lose weight. But if you want to work out in the gym and lift heavy weights you have to have a bunch of carbs to get stronger so you can handle the heavy load that’s required to bench press that heavy weight that you going to lift this is how professional bodybuilders know how to cut back and lose weight easily because they check their diet you got to check your diet first.

  • i would eat a boiled potato or some carbs like vegetable salad + banana and take creatine mono-hydrate supplement + oats or also coffee before going on a marathon:p and whey isolate or concentrate after it with some fats

  • Would this also be the reason to eat lower or less carb if you were trying to lessen body fat percentage through endurance exercises? Since your body will burn more fat than carbs while exercising.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • The simple idea of “mind over munch” has helped me lose over 53 lbs so far. Real talk. Your videos are the best. Thank you for helping me become a healthier and happier me!

  • What an INTERESTING topic. After watching “Down To Earth” on Netflix with Zac Efron he went to a place in Italy which has the highest number of Centurions ever recorded. I’m BLESSED to have acquired this knowledge https://mmini.me/trimFATnow so I am passing it on! Id love to hear YOUR results after!

  • Great info, great presenter. Music is horribly distracting. Please more of the presenter, less of the distracting music. Just a thought!

  • I don’t eat grains, process food or anything with added sugar. But I can’t give up on my fruits. Meat, vegetables and fruits are all I eat..

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Carbohydrates are required for faster movements such as 10 second burst sprint training or ultra high rep light weight training such as i do ( several hundred reps ) at a fast pace, were as fat is more suitable for walking or a slow long run etc…because of my training / exercise a higher carbohydrate diet works best for me which are mainly Bananas, Porridge oats etc and my protein ( approx 20 % ) is mainly Omelettes and some meat. Tour De France competitors and Marathon champions still today rely mainly on a carbohydrate dominant diet.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • What are some ways to lost lots of weight? I read many superb opinions on the internet about how Custokebon Secrets will help you lost crazy amounts of fat. Has any one tried using this popular fat burn method?

  • definitely the easiest explanation out of most macro videos i’ve seen. it makes jumping into the keto diet not seem so dreadful!! Thank you so much!!!!!

  • Thanks for a great video. Just one thing with regard to protein. The only source of incomplete protein is animal gelatin and honey. The plants are better for us as they don’t flood the body with excessive available energy and tend to be lower in the sulfur and IGF1 raising amino acids. It’s impossible not to hit the WHO protein targets with a sufficient calorie plant based diet. I’m not promoting plant based diets, but the combining foods for complete protein is an outdated mith going back to the 70’s book “Diet for a Small Planet”, the body pools amino acids and uses them very intelligently. The current surge in protein bars and drinks is just lining us up for kidney dialysis to go along with our diabetes.

  • Macros are just your macronutrients. Macro means large. So, large nutrients, the nutrients you need large quantities of, i.e, carbs, protein and fat.

  • Hello, my name is James Matthews and I am the admin of a new group page called Good Vegan & Vegetarian Recipes From All Over The Word. This is a group for those that are interested in a primarily plant-based diet and are looking for great healthy information related to whole-foods, plant-based diet and living. A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

    I wanted to create a group page where people could get excited about plant-based food and a healthier lifestyle. A place where we can inspire one another to achieved goals and a group where we can share photos, recipes and information with other fellow plant-based people.

    This group will offer products, websites and services to help us live a healthier lifestyle. Feel free to share recipes, pictures, ask questions and more! I would like this page to stay on the topics of vegan, vegetarian and plant-based Whole Foods. Feel free to tweak recipes if you are gluten free, oil free, etc. and ENJOY!


  • how can cutting number can be higher on protein than bulking? where do you get your numbers from? i cant belive a word your saying. your numbers are so high it insane

  • Love the info, but the music is really hard to handle and scientifically speaking, not the best choice of music for learning…can you do this without the music or with soft classical music in the background?

  • Omg im more confused than ever…someone just tell me what to eat and how much…ive lost alot of weight on weight watchers but looking at the redicilous low calorie intake is not good

  • From what i’ve learned in university, the body will adapt in the years of training and diet. This makes studies very hard in that field. Most people im western society grew up doing a high carb diet, so the high carb diet will have some kind of a “home advantage”. This might change in studies over multiple years, but is very expensive.
    Nowadays high performance athletes don’t just use one kind of diet during training. I have seen plans for endurance athletes that involve a ketogenic diet and fasted cardio during the first few months to improve the fat burning metabolism and then switch back to carbs a few weeks before the competition.
    There is no absolute truth about the diet. Everything has its own specific uses and will outperform other things in some way. If people trie to improve their diet, they should first make an assesment of their lifestile and their goals. High carb might work for a serious endurance athlete, but not for someone who goes running 1-2 times a week.
    I personally do a high fat high protein diet, with a moderate amount of carbs and eat at least 3500 kcal per day. I can do this because I do over 10 hours of high intensity physical activity per week. I wouldn’t recommend this for the majority of people. This is the problem with statistics. It isn’t the best tool to measure complex systems like diet and exercise for a very small population of high performance athletes.

  • I,m confussed,.. sorry bad brain fog! ” I don’t do Carbs” just tell me please if i,m right with my calculations Pro 145g Cal 2200g Fat 48g i,m 55 with MS and i just wish to try something different when it comes to my daily intake, was doing keto, lost the weight but now want to build & maintain muscle, thnx Great Vid btw ty

  • Whats the rule of thumb when bumping up specific numbers so my numbers according to this is 155g of protein and 400g of carbs I think i wanna bump up my protein for bulking to maybe around 160g so would i bring my carbs down -10g or -20g?

  • What if one wants to gain muscle AND lose fat simultaneously?
    Would it be correct to follow the gain-muscle calculations + increase a lot the weight training / HIIT volume/frequency?

  • Amazing video. Very well made, all these others ones are just so confusing. Thanks man, I know I’m 3 years late but I appreciate this video a lot.

  • Of ALL the videos I searched on YouTube, you are the only one who broke down the Marcos into calculating calories which is exactly what I was looking for and simplified it enough for beginners.
    Thank you ����

  • is
    41% Fat
    46% carbs
    13% protein
    Too much for a 15 year old who’s 200 pounds and is currently doing full body and also specific muscle workout for 22-40 mins a day too much? Because that the percent that I ate today even tho i only had intake 854 calories today.

  • Ok, so to clarify. When talking about cutting, are you talking about remaining the same weight? For example, if I’m 190lbs and want to cut but remain 190lbs I’m using 190 to calculate, correct?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • So after 1.5 minutes + 10 seconds of exercise body by itself switches to Aerobic System? or is there any other enzyme playing a role here? and how Aerobic System can create infinite amounts of ATP when it’s dependant to Glycogen?

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • I have calculated mine and my carbs value is lower than my protein. Is that right? Everything I’ve seen the protein has always been more. I’m pretty sure I’ve calculated right.

  • I don’t trust your source for the diet-exhaustion graphic, there’s too many variables. Was it with fat-adapted individuals? Was it a misleading high-fat diet that still had significant carbs? Personally I find that I hit exhaustion much faster when I’m fueled by carbs, vs better endurance when in ketosis.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • It was a very nice video, I started to make videos about health, if you are interested, you can visit my channel.

    https://www.youtube.com/channel/UC4a5LkQbNRC7gmu9_bvwvpw/videos <3

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called *Next Level Diet*, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #nextleveldiet

  • Thanks for the video. My question is when the P+F+C is added for the gains it’s only 645 calories, so where do the other 2355 calories come from if it were a 3000 calorie diet?

  • nice listening to you but i have a confusion with the protein calculation. why aren’t we multiplying the 2500 calories but rather the body weight. please come clear

  • Finally a vid thats straight to the point, no vlog bullshit, no talking for hours, just straight facts on how to calculate this shit. Thanks

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Thank you very much for your great videos of very high scientific quality. I would love to see a video about muscle recovery after exercise and what food (supplements) works best for recovery like carbs or proteins

  • I’m sorry but if meta data says there is no benefit in having more than 1.8g/kg (no matter how hard you work out, your body just doesn’t use it) so why 2.3 and more?

  • Hey, I have a question! When setting your calories and macros for cutting, should I be using my current weight or my goal weight in the formulas?

  • i hear different amount of proteins in a cut from different reputable sources, but all tend to be somewhat close to the same estimation. More importantly, i have been hearing to consume 1g/1lb of Dry lean mass, but not bodyweight. Logically speaking, wether you choose BW or DLM, you will get good results, but which one is more optimal and why? Anyone, please comment and point me to some studies or info on the matter, that would be much appreciated!

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We have noticed many amazing things about this popular weight loss methods.

  • 1.3 % (recommended intake percentage ) × 139 (my weight)
    = ×4 ( 4 calories per gram in protien)

    20% ( fat percentage )× 139 ( my weight ) = ÷9 (calories per gram in fat )

  • i’ve been going to the gym for around 4-5 years. i’m 27, 164 lbs pretty low body fat.
    i want to have even lower body fat, but the calories i have to be eating seem too low.
    i’m not losing any weight on 1600 kcal/day, while doing heavy strength training 6 times a week + 3 or 4 30 min cardio sessions.
    What’s wrong?

  • Bullshit. Glycogen stores should be plenty for a half marathon. This is why people tend to hit the wall around mile 20 of a marathon and not mile 2. Lactate also does not cause muscle fatigue, it only correlates with it.

  • Hi trying to understand this. Do I understand correctly that we have a choice of calories or grams? I can either weigh food or add up calories?

  • WHAT A WHOLE LOAD OF BS! Humans produce AMYLASE in their saliva which catalyzes carbohydrates/starch both simple and complex beginning the digestive process already in the mouth. What you need to understand is that there is a HUGE difference between natural wholefood carbs and REFINED/PROCESSED CARBS.

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • the best channel for losing weight if LOSE WEIGHT HUB…i advise finding in the search…they posted a new video every day!!!..all very useful…good and serious content…. https://youtu.be/CQHCCgUfQg4?list=PLflNYeIGCmztEtURlNX5pETMOiy0IbTr3

  • This was great, been searching for “how many types of macaroni are there?” for a while now, and I think this has helped. Have you ever come across Dansaac Unflappable Dominance (should be on google have a look )? It is an awesome one off guide for discovering how to find the best food to balance your hormones and blast away your fat spots without the headache. Ive heard some amazing things about it and my brother in law got great success with it.

  • Love CARBS, one time I tried to go without carbs for 30 days…AND the result was not good… I could barely hear from one ear lol

  • I have a bias for the life and physical sciences lol. But maybe geography and history and sociology could be included too. Have you ever seen the “Crash Course” videos?

  • Bro I love this! Being a scientist myself this is definitely the type of content I’d support!! I’ll definitely send the students I tutor here for this and related videos! Happy to see what this channel turns into ���� keep up the good work bro! This is really good!