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You need macronutrients in large amounts to keep your body working. They are the crucial components of your structural and functional components. Whether you want to improve your health or want to achieve your dream figure, macronutrients are the key.
In this article, we have discussed the important concepts related to macronutrients which will give you a clear idea about their meaning, types, sources, and more.
The nutrients that our body requires in large proportions to function properly are known as macronutrients. They are also known as essential nutrients, as our body cannot produce the macronutrients in the required amounts.
When talking about the functions, each macronutrient has different functions in our body. At the time of digestion, they are broken down and are used in various bodily functions. Let’s look at each macronutrient one by one:
This is finally broken down into glucose or galactose. However, dietary fibre doesn't get digested along the gastrointestinal tract and a tiny bit of it gets fermented in the colon. The functions of carbohydrates are:
Proteins are building blocks of our body that get broken down into amino acids. To date, 20 amino acids have been discovered, out of which 9 are being supplemented by the foods we eat, and the rest are produced in our body. The following part enlists some of the functions of protein:
Fats are finally broken down into simpler forms, known as fatty acids and glycerol. The main functions of fat include:
Some of the benefits of macronutrients are:
A macro diet comprises three components: carbohydrates, proteins, and fats. After working out the daily needs, the calories must be divided into proportions. Also, a macro diet focuses on counting the macronutrients rather than counting calories.
Some people might be on a macro diet for weight loss and build muscle mass, whereas others may find it completely nonsensical, time-consuming, and socially restrictive. On top of that, if a diet is very restrictive, the person may suffer from vitamin and mineral deficiency.
There are three things to keep in mind while counting your macros. Let’s look at them one by one:
After this, you need to multiply it by an activity factor to calculate the total daily energy expenditure. This is different for people engaged in different types of work:
|
Category of People |
Activity Factor |
|
Extra Active |
1.2 |
|
Very Active |
1.725 |
|
Moderately Active |
1.55 |
|
Lightly Active |
1.375 |
|
Sedentary |
1.2 |
However, this ratio varies from person to person.
(Daily Caloric Needs*Macronutrient Percentage)/ Calories present in the food per gram.
For example: In case a person consumes 3,000 calories per day and take 60% of the daily intake from carbohydrates, the grams of carbohydrate consumed will be:
(3,000 x 0.60) / 4 = 450g carbohydrate
It is very important to eat all your foods in the correct proportions so as to get an adequate amount of each macronutrient. The following part enlists the sources of each of the macronutrients.
The following table states the differences between macro and micronutrients that will help you to have a better understanding:
|
Criteria |
Macronutrients |
Micronutrients |
|
Components |
Carbohydrates, proteins, and fats. |
Vitamins and minerals. |
|
Function |
Involved in cell growth, energy production, and tissue maintenance. |
Primarily involved in the metabolic processes of our body. |
|
Deficiency |
Leads to malnutrition or other major health problems. |
Leads to specific diseases such as scurvy, goitre, or anaemia. |
|
Required Amount |
Required in grams or kilograms as per body weight. |
Required in milligrams or micrograms. |
|
Source |
Obtained from meats, vegetables, fruits, and other food sources as well. |
Obtained from fruits, vegetables, and supplements. |
|
Example |
Fatty acids, Glucose, Amino Acids, etc. |
Zinc, Vitamin B, Iron, etc. |
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