What is the proper way to count macronutrients (macros) for beginners and how does it impact overall health?

From the Guidelines

For beginners, counting macronutrients should be based on an individualized assessment of current eating patterns, preferences, and metabolic goals, rather than a one-size-fits-all approach. This is supported by the most recent and highest quality study, which suggests that there is no ideal percentage of calories from carbohydrate, protein, and fat for all people, and that macronutrient distribution should be tailored to individual needs 1.

To get started, beginners can calculate their daily caloric needs based on their weight, height, age, gender, and activity level using an online calculator. Then, they can divide those calories among the three macronutrients: proteins (4 calories per gram), carbohydrates (4 calories per gram), and fats (9 calories per gram). A balanced starting point can be 30% of calories from protein, 40% from carbohydrates, and 30% from fats, but this should be adjusted based on individual needs and preferences.

Some key points to consider when counting macros include:

• Focus on whole foods rather than processed options
• Use a food scale to weigh portions and a tracking app like MyFitnessPal to log intake
• Emphasize nonstarchy vegetables, minimize added sugars and refined grains, and choose whole foods over highly processed foods
• Consider individual health status, food and numeracy skills, resources, food preferences, health goals, and food access when determining the best eating pattern

Counting macros can have a significant impact on health, including:

• Ensuring adequate protein for muscle maintenance
• Appropriate carbohydrates for energy
• Healthy fats for hormone production and cell function
• Supporting weight management, energy levels, and overall health

It's essential to remember that consistency matters more than perfection, and macro needs may change based on evolving health goals. Start with a two-week consistent tracking period to establish baseline habits before making adjustments based on progress and how you feel 1.

Ultimately, the key to successful macro counting is to find a balanced and sustainable approach that works for each individual, rather than trying to follow a specific diet or regimen. By prioritizing whole foods, individualized nutrition, and flexibility, beginners can set themselves up for success and improve their overall health and well-being.

From the Research

Counting Macros for Beginners

To count macronutrients (macros) properly, beginners should understand the three main types of macros: carbohydrates, protein, and fat. The acceptable macronutrient distribution range is:

• Carbohydrate: 45%-65% of energy 2
• Protein: 10%-35% of energy 2
• Fat: 20%-35% of energy, with a limit on saturated and trans fats 2

Macronutrient Intake Recommendations

The Institute of Medicine recommends the following daily intake of macros:

• Carbohydrate: 5 to 12 g/kg body weight 2
• Protein: 1.2 to 1.8 g/kg body weight, depending on the level of physical activity 2
• Fat: 20%-35% of energy, with a focus on essential fatty acids like linoleic acid and linolenic acid 2

Impact on Health

Counting macros can have a significant impact on overall health, particularly for athletes and individuals who engage in regular physical activity. A well-planned macro diet can:

• Support muscle growth and repair 3, 4
• Enhance endurance and performance 5, 4
• Aid in weight management 3, 6
• Reduce the risk of chronic diseases, such as coronary artery disease 3

Timing of Macronutrient Intake

The timing of macro intake can also affect overall health and performance. Research suggests that:

• Morning intake of carbohydrates, fat, and protein can lead to reduced total daily intake 6
• Evening intake of total food energy, carbohydrate, or fat can lead to higher overall daily energy intakes 6
• Consuming protein supplements after exercise can promote muscle hypertrophy and enhance gains in muscle strength 4

Key Takeaways

• Understand the acceptable macronutrient distribution range and daily intake recommendations
• Plan macro intake based on individual needs and activity level
• Consider the timing of macro intake to support overall health and performance
• Consult with a healthcare professional or registered dietitian for personalized guidance 2, 3, 5, 6, 4