What exactly are Macro-nutrients and Why You Need To Track Them

 

A Beginner’s Guide to Macronutrients

Video taken from the channel: Wellbeats


 

What’s a Macronutrient & Why You Should Try Tracking Them

Video taken from the channel: Andrea Barkley


 

Nutrition 101: Macronutrient Set Up Guide (5 Minutes or Less)

Video taken from the channel: Matt Ogus


 

Mayo Clinic Minute: The difference between micronutrients and macronutrients

Video taken from the channel: Mayo Clinic


 

3 Problems with Tracking Macros

Video taken from the channel: Jeff Nippard


 

Macronutrients | Why You Should Track Them & How s¹

Video taken from the channel: Zephyrous J. North


 

Calculating Your Macros The Basics

Video taken from the channel: Mike Thurston


Tracking food is pretty straightforward; you keep a log what you are eating. The most common and accurate way to do this is to keep track of your macronutrients (protein, carbs, fats) and calories. This can be done using a food journal (a real pain in the butt) or by using one of the free apps on your smartphone (myfitnesspal or daily burn).

Those who thrive on structure may find tracking macronutrients to be something they enjoy, and very beneficial. It can help to increase your awareness of the quality of foods you are eating and the amount of healthy foods you are eating. (Those with a history of disordered eating should not track. Summary The three macronutrients to keep track of are carbohydrates, fats and proteins. Macronutrient recommendations vary depending on many factors.

“Macronutrients are basically what constitute the calories in the diet from the sense of carbohydrates, protein and fat,” explains Joy Dubost, a registered dietitian and. Macronutrients are carbs, fat and protein. Your body needs these nutrients to keep you healthy, strong and energized. All it takes are a few tools and consistency, and you can begin tracking your macros in order to stay on top of your fitness goals and not fall off track.

Remember, Protein and carbohydrates have 4 calories/gram while fat has 9 calories/gram. Tracking your macros or eating a macro diet can help you feel empowered and in control of your personal nutrition. However, it can be difficult to. Macronutrient tracking does require some common sense getting your carb macros doesn’t mean from simple sugars or alcohol, unfortunately and focuses on consuming a well-rounded diet. “It’s. Macronutrients (macros for short) are what makes up the calorie content of food. The three categories of macros are fats, carbohydrates, and protein.

It is important to count your macros and not just your calories because where you are getting your calories from really does matter. Each macro provides a certain number of calories per gram. Pro: You Are What You Eat By using this method you will better educate yourself about what you are eating. The old saying “you are what you eat” can teach you a lesson or two.

By “tracking macros” you will be able to gain a greater education about what nutrients you are feeding your body, and where you might be lacking.

List of related literature:

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

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

What are macronutrients, exactly?

“Becoming Batman: The Possibility of a Superhero” by E. Paul Zehr
from Becoming Batman: The Possibility of a Superhero
by E. Paul Zehr
Johns Hopkins University Press, 2008

Because there are common pathways for the metabolism of all three macronutrients, variation in the macronutrient content results in adaptations that allow the efficient production of compounds and substrates for energy production and body maintenance.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Energy sources required for balanced metabolism are the macronutrients—fats, carbohydrates, fiber, and proteins—which are measured in calories (see Macronutrients section later in this chapter).

“Clayton's Basic Pharmacology for Nurses” by Michelle Willihnganz, Samuel L Gurevitz, Bruce D Clayton
from Clayton’s Basic Pharmacology for Nurses
by Michelle Willihnganz, Samuel L Gurevitz, Bruce D Clayton
Elsevier Health Sciences, 2019

Role of vitamins and minerals in metabolism Essential for normal metabolism, growth, and development, vitamins and minerals are biologically active organic compounds that contribute to enzyme reactions that facilitate the metabolism of amino acids, fats, and carbohydrates.

“Illustrated Manual of Nursing Practice” by Lippincott Williams & Wilkins
from Illustrated Manual of Nursing Practice
by Lippincott Williams & Wilkins
Lippincott Williams & Wilkins, 2002

Because the body needs large quantities of carbohydrate, protein, and fat, these are called macronutrients; the vitamins and minerals are micronutrients because the amounts the body needs are comparatively small.

“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

Macronutrients are required in the greatest amount (e.g. carbohydrates, protein, fats), while micronutrients are essential factors required in only small amounts (e.g. vitamins, trace minerals).

“Clinical Application of Neuromuscular Techniques, Volume 2 E-Book: The Lower Body” by Leon Chaitow, Judith DeLany
from Clinical Application of Neuromuscular Techniques, Volume 2 E-Book: The Lower Body
by Leon Chaitow, Judith DeLany
Elsevier Health Sciences UK, 2011

Macronutrients are how we get the calories we need for energy and growth.

“The End of Dieting: How to Live for Life” by Dr. Joel Fuhrman
from The End of Dieting: How to Live for Life
by Dr. Joel Fuhrman
Hay House, 2014

WHAT ARE MACRONUTRIENTS?

“The Banting Pocket Guide” by Tim Noakes
from The Banting Pocket Guide
by Tim Noakes
Penguin Random House South Africa, 2017

Alexia Lewis RD

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

[email protected]

View all posts

38 comments

Your email address will not be published. Required fields are marked *

  • I was skeptic about Next Level Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • If you want to lose 20kg like I did, you need to visit website *Next Level Diet*. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • I count my macros and do intermittent fasting. I eat noon to 8pm. I eat healthy and it works for me. I believe it is all about motivation. If you are motivated to live a healthy lifestyle then you will be more successful than someone who doesnt care about a healthy lifestyle. I saw a shirt on this huge guy in the gym that said, i eat whatever the fuck i want. Counting macros will not work for him. Counting macros and IF works for me. Its all about motivation.

  • 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 GOT SIX PACK IN ONE MONTH!!! I took diet plan from NextLevelDiet. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • This is the first time ive ever hear someone mention about getting your metabolism up before training, this is excellent information and thank you for sharing.

  • I set up my macros today based on your nutrition 101 videos and I’m stoked to see what results I can achieve. I sat down to start meal planning and my head started spinning lol this many carbs this meal, this many fats that meal, X amount of chicken. It’s a lot to take in! Thanks for the info in your videos though man. I’m excited.

  • What if I’m at 13.5% body fat and eat at Maintenance, can a body recomposition occur? At least until I reach 12% body fat or so, then I’d move to a surplus until I reach 15% and then cut. I don’t want to only cut right now at 13.5% bf because I want to build muscle, but I also don’t want to eat at surplus bc my body fat is already higher than I’d like.

  • So, where are the calculations for figure our your macros? You just bashed the online sites, but you didn’t give an example on how to figure them out. Do you do that in another video? If so, which one?

  • I don’t know if this is a stupid question but how do you know exactly how much calorie you’re eating? For example how do you know that the rice you had is 5oz or 1cup?

  • I worked out for a long time but didn’t get results because of a poor diet. I then found a website called *Next Level Diet*, finally I started seeing results

  • The first point really resonated with me and I found it very interesting. Thank you for the effort in this video, including the b-roll.

  • when u calculate protein per kg of body mass is it just lean mass? Because if you include fat thats an insane amount of protein a day XD

  • It’s boggling my mind that somebody is going to gym every day and work his ass off, take all this effort and pain and have such a weak will and control that food craving are actually a thing.

  • As I started following diet and training plan from NextLevelDiet, I took my confidence to the next level. Girls finally started noticing me.

  • You also have to consider those using a tracking method to gain weight as opposed to only those cutting calories and losing weight.

  • Whats the best macros for me I’m a 10 stone male eat 1900 to 2000 callries a day I’m doing weights for about two years now but still got skinny fat look about 17 percent body fat please help with macros can see top two abs but want to see all

  • So interesting to hear the scientific reasoning behind this and I completely agree. Especially with #3, I have certainly been there, especially on prep it’s a “no macro left behind” mentality and it can be hard to get out of that mindset! Just shows that’s different things work for different people ����

  • Im new here does it also work for women as well? Im trying to learn all this new stuff about caloric surplus, macros and so forth.

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

  • 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

  • Hey Jeff! Loved the video! I wanted to look into the study you referenced more, but for me the link is going to a completely different study on pubmed. Just a heads up:)

  • Informative video… and he’s so damn fire. I don’t think it was on purpose but the red hat and turquoise splash back, backdrop was a gooood shout ������

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • The problem is when you have skinny legs, arms etc but a large belly, your in a situation where you need to loose weight but also gain muscle, so do you go for a above or below maintenance set up.

  • Something I have always wanted to know is how much these guys actually track. All the? Just when cutting? How accurate during these times?

  • Body weight (lbs) x 13 to cut, body weight x 17 to bulk is my sweet spot. And yes I agree it totally sucks once you get below 1500 calories. It’s not even worth the effort at that point

  • Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

  • Hi Jeff, I had a question regarding a few statements made in this video on intuitive eating. One of the psychological benefits behind intuitive eating is the prevention of cravings due to food consumption being based particularly around satiety signaling. As someone who has been through the process of an extensive fat loss phase, and plans on undergoing his first contest preparation in two years, I have empirically gathered that satiety signaling may very well not be properly functioning as we approach lower body fat percentages. Based on my current understanding of the subject matter this would be largely due to the body’s tendency to maintain a body fat set point, and I was just interested to hear your opinion on the how applicable intuitive dieting is for someone who is attempting to approach such low body fat conditions. More specifically for someone who’s body fat set point may be on the high end. Really enjoy the content, and appreciate your time!

  • I am thinking about purchasing your program but I wondering how I would Calculate my calories and macros! I’m 36 female with 45% body ( I did a body fat test ) I am 5’2! I am trying to lose weight but have been stalled! I think my calories might be too low! I am eating 1044 96 P 25 C 64 F! Modified Keto! I try to lift 3 times a week and do HIIT 3 days with one rest day!! What do you think? I always feel hungry and crave sweets

  • If you eat healthy long enough your body beings to know what “bad” and “good” foods feel like. Listen to your body and supply it with energy and protein that is needed to train hard and stay lean.

  • Okay i got that. I currently cook everyday and it takes so much time and energy! I need to learn how to meal prep and how to figure out how many sweet potatoes equal how many grams of carbs i need, how many chicken breasts equal how much protein i need, etc??? Do i need a food scale and a fitness app?

  • I use Cronometer to track everything, which tracks micros as well. It’s a little more difficult than just tracking macros, but it avoids the issue of not eating enough healthy foods. Like you said though, it is very much a personality thing. I love stats and information, so this appraoch suits my personality.

  • The Hershey kisses experiment seems slightly unrealistic or unreasonable because no person would every carry the same food/snack with them all day, throughout the day. Especially someone switching their mentality to health and fitness.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • I don’t track anymore but did for quite some time good to see someone in the fitness realm on yt bring these up. Some people in the realm talk about it as if its the be all end all and the only way to eat.

  • I’m 185lbs and want to be 175. My macro goals are 1800 calories, 40% protein, 35 fat and 25 carb. I’m 5 ft 10in. Is this a good start for me? I don’t lift weights I do calisthenics. I want to lose body fat and retain muscle hints the high protein.