The food we consume on a regular basis is made up of micronutrients, macronutrients, water, and fiber.

Water is an essential component of our diet because it helps us keep hydrated while providing transportation for food and minerals. It accounts for 50 -70 percent of our body weight. Fiber on the other hand is not digested in our gut (contrary to animals) and works by helping our gut motility.

Micronutrients are the vitamins and minerals in our food like Vitamin A, B, C, D, zinc, iron, and magnesium. Macronutrients (Macros) are the source of energy within a food. They supply the calories needed for bodily functions and are the building blocks of our muscles, bones and ligaments. Macronutrients are subdivided into Protein, Fat and Carbohydrates. Micro nutrients and macronutrients work alongside each other to keep our organs and cells functioning properly.

How To Calculate Macros

Step 1: Know Your Daily Caloric Needs
Use an online calculator or indirect calorimeter like PNOE to assess your Total Daily Energy Expenditure (TDEE). Total Daily Expenditure is a total of your RMR (Resting Metabolic Rate), EAT (Exercise Activity Thermogenesis) and NEAT ( Non Exercise Activity Thermogenesis)

Step 2: Set Macro Ratios based on your goals

• Balanced: 40% carbs, 30% protein, 30% fat
• Low-carb/Keto: 10% carbs, 25% protein, 65% fat
• High-protein (for weight loss): 35% protein, 30% fat, 35% carbs
• Very High Protein (for muscle building) – 40% protein, 40% fat and 20 percent carbs

Step 3: Convert Percentages to Grams

• Protein & Carbs produce 4 calories of energy per gram
• Fat produces 9 calories of energy per gram

For Example: For a 2000 calorie a day diet at 40% carbs, 30% protein and 30% fat:

• 40% of 2000 = 800 calories. 800/ 4 = 200g carb
• 30% of 2000 = 600 calories. 600/4 = 150 g protein
• 30% of 2000 = 600 calories. 600/9 = 67 g fat

Using the above calculations, based on your calorie requirements and goal diet, Macros (Carbs, Protein, Fat) can be calculated.