Whether you’re focused on losing weight, maintaining your weight, or building muscle, food plays a key role in your progress. Tracking your calorie intake is a good start, but calories alone don’t tell the whole story.
Setting macro goals – the amount of each macronutrient you eat each day – can help you fine-tune your diet. For example, Increase protein It has been shown to lead to better weight loss results.
Understanding Macros and Their Functions
MacronutrientsAlso known as “macros,” are the three major nutrients your body needs to function: carbohydrates, protein, and fat.
The importance of each macronutrient
Here’s a crash course on how each macronutrient affects your body.
carbohydrates
Despite the recent popularity of low-carb diets, Carbohydrates are essential Eat a balanced diet. Your body Convert carbohydrates into glucosewhich Promoting physical activity.
but, The type of carbohydrate makes a difference.
When you look at the total grams of carbohydrates you consume per day, the numbers don’t distinguish between complex and simple carbs. However, from a health and weight management perspective, there is a big difference between the two.
Simple carbohydrates, such as refined sugars, Low nutritional value than complex carbohydrates Critical Review It turns out that excessive consumption of refined carbohydrates can lead to higher incidence of obesity, depression, and other chronic diseases.
on the other hand, Complex carbohydrates It is rich in dietary fiber, vitamins and minerals. It promotes intestinal health and Elevate your moodComplex carbohydrates found in whole grains and vegetables Slow digestionyou Feeling full Longer, Promotes weight lossOverall, healthy carbohydrates are Boosts energy and Suppresses afternoon hunger.
If you’re looking to tweak your diet to support weight loss, replacing simple carbs with complex carbs is a good place to start, even if your macro ratios remain the same.
protein
Protein is Made of amino acidswhich are the building blocks of our body. Increasing protein Repairing bones and muscle, Transporting other nutrients Throughout the body, Increases resting metabolism.
If you’re trying to lose weight and want to adjust your macro ratios, increasing your protein is one step to consider. High in protein It can help you lose weight and prevent weight gain Helps you feel fullerIf you eat a lot of protein, Increased lean body mass (muscle tissue) This allows you to burn more calories during the day.
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When is high protein too much?
fat
Dietary fat helps our bodies Absorbing Vitamins What is needed is focused Energy intake And help Gives a feeling of fullness. but Fat is high in caloriesSo moderation is key.
If you’re trying to lose weight, following your fat macros can help you keep your intake within a certain range and avoid overeating. Fat is high in calories, so eating fatty foods can lead to consuming too many calories. However, healthy fats are: Unsaturated fats are essential for our healthAll types of fat 9 calories per gram By reducing your calorie intake, compared to the 4 calories found in 1 gram of carbohydrates or protein, Have a calorie deficit It leads to weight loss.
What is the ideal ratio of carbohydrates, protein and fat?
of 2015-2020 Dietary Guidelines for Americans We recommend eating within the following ranges:
- Carbohydrates: 45% to 65% of calories
- Fat: 25% to 35% of calories
- Protein: 10% to 30% of calories
MyFitnessPal Default Goals
The current default goals in the MyFitnessPal app are aligned with the Dietary Guidelines for Americans: 50% carbohydrates, 30% fat, and 20% protein.
These default goals are a starting point. To help you visualize modest changes you can consider based on your personal goals, check out the following table, which shows ranges for reducing calories from carbohydrates and fat and increasing protein:
For those primarily interested in reducing carbohydrate calories, Recommended range This is 45% of your daily calorie intake. If you fall below this, Get enough fiber (This too Helps you feel full).Also, Feeling fatigued If you cut back on carbs too much, your body will
Adjusting Your Diet
The best macronutrient ratios for weight loss will depend on your personal goals, current health, and activity level. If you want to tweak your current ratios, start by making small changes to your diet rather than making drastic changes.
Tracking your progress in the MyFitnessPal app can help you determine if your macro ratios are contributing to your results.
Want a weekly summary of nutrition and tracking insights? Download the Weekly Digest now. MyFitnessPal App For free!
Macronutrient FAQs
How do I accurately track my macros?
If you’re adjusting your macros, use a food tracking app to keep an accurate record. MyFitnessPal makes it easy by letting you instantly add your macro details to your daily food diary using a barcode scanner. It also saves your favorite meals so you only need to enter nutritional information once.
The MyFitnessPal app provides visual graphs, percentages and progress details to help you make smarter choices.
Can you lose weight without tracking your macros?
There are many different ways to embark on a weight loss journey. Reduce calories Maintain a calorie deficit.
What if I’m a vegetarian or vegan?
Plant-based foods are enough to help you meet your protein, fat, and carbohydrate intake goals. Beans, tofu, peas, and lentils are High in proteinAvocados, nuts and seeds Contains healthy fatsYou can also enjoy Fiber and Complex Carbohydrates Found in whole grains, vegetables and fruits.
The bottom line: Adjust your macronutrient ratios to meet your goals
When it’s time to adjust your diet, tracking your macros for weight loss is a great place to start. Changing your macro ratios, especially increasing protein, can help. Weight lossBut there’s no magic ratio that works for everyone.
Posted on April 9, 2020 | Updated September 17, 2024
This article, “Carb, Protein, Fat Ratio: The Role of Macronutrients in Weight Loss,” first appeared on the MyFitnessPal Blog.
