THE SIMPLE SECRET TO BALANCING MACRONUTRIENTS

THE SIMPLE SECRET TO BALANCING MACRONUTRIENTS

13 Oct, 2023

Are you looking for the key to balancing macronutrients for optimal health? Well, you are in luck as this guide offers in-depth details on this. Let me start with the first thing – balancing macronutrients is essential for overall well-being as you need carbs, proteins, and fats to fuel your body and achieve your health and fitness goals. However, there is no standard split.

The variation in macronutrients comes down to your goals. For example, someone trying to bulk will have a different split compared to someone losing weight. If you are unsure about your health and fitness goals, the following articles can help:

Regardless of your health and fitness outlook, the following guidelines apply to everyone:

How Much Protein Should You Eat?

People trying to lose weight or bulk up often eat a lot of protein. But how much is enough? Consider your fitness goals as follows:

  • Fit people: If you often weight train, are an athlete, or are generally very active, you can consume 0.8 to 1 gram for each pound of body weight per day.
  • For cardio lovers and sedentary people: Cardio exercises and sedentary lifestyles do not increase your protein needs. You can thus eat less than 0.8 for each pound of body weight per day and still perform optimally.

Should You Limit Your Fats?

Are you afraid of fats? A key part of balancing macronutrients is including them all in your diet. The guidelines are as follows:

  • People on regular diets: You need to consume at least 30 grams of fat per pound of fat-free masss per day. As such, your fat intake should account for 15-20% of your maintenance calories. For example, if you are on a 2,000 calorie diet, the fat would account for about 30 grams.
  • People on low carb or keto diets: Your fat intake will be higher than that of people on regular diets and you should adjust it accordingly.

Read more: WHAT ARE MAINTENANCE CALORIES? HOW TO MEASURE YOUR TDEE

What About Carbs?

Do you need carbs? People are often unsure how many carbs to consume and if they really need them. What’s the truth?

  • Sedentary people: Carbs are optional in your case as you do not expend a lot of energy. However, you should not consume lower calories than your RMR.
  • Active people: You need to consume 1 to 3 grams of carbs for each pound of body weight. The variation depends on your balance of other nutrients.

Balancing Macronutrients: The Quick Cheatsheet

Hitting all your macros goals can be challenging and may even lead to restrictive eating. So, instead of focusing on the numbers, start by finding foods you enjoy in all the food groups. Then find a way to incorporate them into your diet sustainably. If you need help with this, I offer consultations to get you started. Email me at dee@deemanded.com and start this journey!