Let's Learn About Macros!
What Are Calories?
Calories are units of energy that measure how much energy food provides to your body. Think of calories as the fuel that powers everything you do—from simple tasks like blinking and breathing to more complex activities like running or thinking. Just as a car needs gasoline to run, your body needs calories to function.
Macronutrients: The Main Sources of Calories
Macronutrients are nutrients that your body needs in large amounts, and they are the primary sources of calories. There are three main types of macronutrients:
1. Carbohydrates
2. Proteins
3. Fats
Each macronutrient plays a unique and important role in your health.
1. Carbohydrates
What Are They?
Carbohydrates are sugars, starches, and fibers found in foods like bread, rice, pasta, fruits, and vegetables.
Why Are They Important?
• Main Energy Source: Carbohydrates are the body’s preferred source of energy. When you eat carbs, your body breaks them down into glucose (sugar), which fuels your muscles and brain.
• Brain Function: Your brain relies almost exclusively on glucose for energy, so carbs are essential for thinking, learning, and memory.
• Digestive Health: Dietary fiber, a type of carbohydrate, helps regulate the digestive system, prevents constipation, and may lower cholesterol levels.
2. Proteins
What Are They?
Proteins are made up of amino acids and are found in foods like meat, fish, eggs, dairy products, beans, and nuts.
Why Are They Important?
• Building Blocks: Proteins are essential for building and repairing tissues like muscles, skin, and organs.
• Enzymes and Hormones: They help produce enzymes and hormones that regulate bodily functions.
• Immune Support: Proteins are crucial for a healthy immune system, helping your body fight off infections.
3. Fats
What Are They?
Fats are found in foods like oils, butter, avocados, nuts, seeds, and fatty fish.
Why Are They Important?
• Energy Reserve: Fats provide a concentrated source of energy. They supply more than twice as many calories per gram as carbohydrates or proteins.
• Nutrient Absorption: Fats help your body absorb fat-soluble vitamins like A, D, E, and K.
• Cell Health: They are key components of cell membranes and are important for cell growth and repair.
• Hormone Production: Fats are involved in producing hormones that regulate various bodily processes.
In Summary
• Calories are the energy your body needs to function, and they come from the macronutrients you eat.
• Carbohydrates give you quick energy and are vital for brain function and digestive health.
• Proteins are essential for building and repairing body tissues, making enzymes and hormones, and supporting the immune system.
• Fats provide long-lasting energy, help absorb essential vitamins, support cell health, and aid in hormone production.
What Should My Macros Be?
A few years ago, I created a video explaining how to calculate your own macronutrient needs. While it was super helpful for many, I know some of you prefer a more straightforward approach.
That’s why I’m thrilled to announce that our TNS Macro Calculator is now available for free on our website! No need for any fancy spreadsheet apps - check it out below:
DISCLAIMER: this calculator was developed as a generalized tool to determine individual macro nutrient needs. It is not meant to treat, diagnose, or cure any illness associated with dietary habits. Please consult with a physician before embarking on any dietary or physical activity routine.
