If you’re on a health or weight loss journey, you’ve likely come across the term ‘macronutrients’ (or macros, for short). But do you know what they are and why they’re so important?
To help you make the most of your meals, we’re breaking down the three key macronutrients, their roles in your body, and how you can use them to support your health goals.
Here’s the scoop.
What are macronutrients?
Macronutrients are the nutrients your body needs in large amounts to function and be healthy: protein, carbohydrates and healthy fats.
Each one contributes to your body’s energy needs, vital processes, and structure. Without a balance of macros, your body wouldn’t have the fuel it needs for everything from building muscle to supporting immunity and digestion, and more.
Protein
Protein is key to muscle repair, hormone production and being fuller for longer. Not only is it the most satiating macronutrient but it also has the highest thermic effect, which means that your body uses more energy to digest protein than carbs or fats. Plus, increased protein intake can boost your metabolism via muscle maintenance.
“The more lean muscle mass you have, the more efficiently your body burns calories – making adequate protein incredibly important,” said Lani Finau, a registered nutritionist and health coach at Juniper.
Carbohydrates
Carbs get a bad rap but they’re essential for physical and mental performance, as they’re your body’s main source of energy. Whether it’s for muscle movement, digestion or even brain function, carbs are key to being active and healthy.
However, not all carbs are created equal, and Finau recommends prioritising complex carbohydrates over simple ones.
“Because complex carbohydrates take more time to digest, they tend to be preferable as the primary style of carbohydrates to opt for (day-to-day), as your body has more time to break them down to use for energy,” she said.
“On the other hand, if consuming more simple carbohydrates, it is important to match this with the appropriate energy output (e.g. exercise and physical activity) to utilise this energy.”
Pro tip? Lace up and stroll: “Going for a short 5-10 minute walk after eating main meals is great for managing blood sugar, as it helps utilise some of the energy that was just consumed,” said Finau.
Fats
Just like carbs, fats get a bad rep when trying to lose weight but once again, they’re essential for your health and shouldn’t be avoided. It’s simply about choosing healthy fats, which fuel long-term energy, help your body absorb vitamins A, D, E and K, and keep your cholesterol in check.
“Similar to protein, fat also is incredibly satiating – meaning that a little goes a long way. For example, a piece of sourdough with egg (a source of protein) and avocado (a source of fat) will better support appetite than a piece of sourdough with just a thin layer of butter.”
How to calculate your macros
Now that you know what macros are, how do you figure out the right balance for you? The perfect ratio depends on several factors: your goals (weight loss, muscle gain or maintenance), activity level and current weight.
Here are three ways to calculate your macros:
1. Use the Mifflin St Jeor equation
This formula calculates your total daily energy expenditure (TDEE) which is the number of calories you burn each day. From there you can work out how many of those calories should come from protein, carbs and fats. A little maths goes a long way!
2. Try an online calculator
Super easy and convenient, online macro calculators do the work for you. Enter your height, weight, age, activity level and goals, and get a personalised breakdown of what to eat each day.
3. Chat with a dietitian
If you want tailored advice with long-term results, working with a dietitian can help you figure out the macro distribution that’s right for your body and lifestyle.
That said, Finau suggests a more gentle and intuitive approach for some people.
“It is important to note that while understanding the percentages can provide a more detailed perspective, at times this can be quite intricate and might not be the most practical approach for everyone,” she said.
“For many, a more visual and intuitive model can be beneficial, such as using the healthy plate model.”
The link between macronutrients and weight loss
If weight loss is part of your health goals, understanding and managing your macros can be a big deal. By fuelling your body with the right proportions of protein, carbs and fats, you can support both calorie control and overall health.
“We typically recommend being in a calorie deficit of 250-500 calories a day to support sustainable weight loss,” said Finau. This way, you progress without the exhaustion and mental toll of extreme dieting.
You don’t have to overhaul your diet overnight. Start by focusing on one meal at a time, trying out macro ratios and adjusting based on how you feel. Whether it’s adding a boiled egg to your breakfast for a hit of protein or swapping sugary snacks for nuts, these small intentional changes add up.