MacroNutrition: Carbohydrates, Proteins and Fats. What is their Role?

Nutrition for your body. Carbs, Fats and Proteins.

There are a lot of factors for nutrition, but in this article, I am going to explain the big three macro-nutrients, Carbohydrates, Proteins, and Fats. All three are extremely important in their own way, and everybody needs a little different diet. I will assume that you are interested in health and fitness if you are reading this and assume you are physically active. My examples of grams per pound are based on a moderately active lifestyle. Depending on your activity level, your basic metabolic rate can be calculated differently. Attached is a chart to help explain. A good baseline to figure out your resting metabolic rate is your body weight times 10. (ex: 200 lb male would need 2000 calories). Lean body mass consumes more calories at a resting metabolic rate.

Resource: Liliana’s All about Nutrition in Athletes. https://nutrition261991146.wordpress.com/2018/10/05/eat-those-calories/

Carbohydrates are your main energy source and should occupy about half your calorie intake. Another way to figure it out is to assume 2.5grams of carbs per pound of body weight. Your body breaks down carbohydrates into glucose which provides energy for your cells, tissues, and organs. There are three types of carbs. 1) Sugars, 2) Starches, 3) Fiber. Sugars are simple carbs. Starches are complex carbs meaning they are made of multiple simple sugars put together. Fiber is a complex carb. Your body does not break down most fibers, so eating them helps you feel fuller.

Proteins are required for the structure, function, and regulation of the body's tissues and organs. Proteins are an important aspect of rebuilding tissue and muscles. A healthy range of protein is about 25-40% of your diet. Some diets go higher, but on average, .5grams per pound of body weight is a good place

to start. Here are some other examples of what proteins do:

Antibody

Antibodies bind to specific foreign particles, such as viruses and bacteria, to help protect the body. Exxample: Immunoglobulin G (IgG)

Enzyme

Enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. Example: Phenylalanine hydroxylase

Messenger

Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs. Example: Growth hormone

Structural component

These proteins provide structure and support for cells. On a larger scale, they also allow the body to move. Example: Actin

Transport/storage

These proteins bind and carry atoms and small molecules within cells and throughout the body. Example: Ferritin

Fats serve both as energy and energy storage in excess of what the body needs immediately. Vitamin A, D, E, and K are fat-soluble, which means that they can only be transported in conjunction with fats. Fats play a role in skin and hair, protecting organs against shock, maintaining body temperature. Fats play a role in producing signaling hormones. Fats are important in our lifestyles in the proper range. Think of when you consume fat. Say your body needs 10grams of fat for functions, but if you eat a whopper from burger king that has 37 grams of fat. The excess fat is stored in your cells until it is needed later on. The average amount of fats to consume a day is about 20-30% of your total calories a day. Ex: A 200 lb male needs 2000 calories a day. So 25% of 2000 equals 500 calories in fat. One gram of fat is worth roughly nine calories. I like to round to 10 for easy math, so a little more than 50 grams of fat a day (not all in one sitting).

My personal example of my macro-nutrition: 1gram of fat = 9 calories 1 gram of protein = 4 calories 1 gram of carbohydrate = 4 calories For a good average range of what you should consume, try this method. I weigh 160lbs, so 1600 calories. Protein is .5 gram per pound, so 160 X .5= 80 grams of protein a day.

Carbohydrates are 2.5 grams of carbs per pound, so 160 X 2.5 = 400 carbs. So 80 grams of protein is 320 calories, and 400 carbs are 1600 calories. 320 + 1600 = 1920 for calorie consumption. Fat consumption should be a quarter of your diet. So let us divide 1920 by 3, which equals 640. We divided by 3 because the total calorie consumption so far figured out is 75% of our total required calorie consumption. That means that the number 640 is equal to 25% of our calorie consumption. 640 calories in fat are 640/9 = 71 grams of fat. Our total calorie consumption is 2560 calories a day. Using the activity factor table above, if I have an extremely active lifestyle with two exercise sessions that last between 20 minutes to an hour each session every day. I also work as a CNA and am constantly moving during my shifts. So 1600 X 1.9 = 3040. I would consume roughly 3000 calories a day. To figure out my fats, I do 3000 X 25% = 750. 750/9=83 grams of fat a day. Protein would be 3000 X 25% = 750. 750/4= 187 grams of protein a day. Lastly, carbs are 50% of your diet, so it would be 1500/4=375 grams of carbs a day. Remember there are other factors that can adjust your BMR as well, but this is a beginning guideline to start your diet on and

then start making altercations as needed, such as less calorie consumption to lose weight or maintain, or more lean calorie consumption to help gain muscle if you are exercising. For example you are a 250lb man who wants to weight 200 lbs. I would make my diet based on being 250lbs, and then start reducing calorie consumption by a couple hundred calories every 2 or 3 days (basically until your not craving more food, allow your stomach time to shrink even if it takes a week) until you get to 400/500 calorie deficit for what you need. One pound of fat is roughly 3500 calories. So having a 500 calorie deficit is one pound a week. Your fitness journey is like a marathon, not a sprint. Slow steady progress.

Be The Best You Can Be

Joseph Richards

Resources:

National Academy of Science and Medicine, (2012). NASM Essentials of Personal fitness Training. Fourth Edition.

Carbohydrates, (2022). MedlinePlus. https://medlineplus.gov/carbohydrates.html#:~:text=Carbohydrates%2C%20or%20carbs%2C%20are%20sugar,cells%2C%20tissues%2C%20and%20organs.