Macronutrients are food sources that are broken down into three major categories: carbs, proteins, and fats. This includes things like bread and pasta, meat and beans, and avocados and nut butter.
Macronutrients are the pillars of
energy. In other words, you need them to stay energized throughout the day. The
question is, what is the best macronutrient ratio for your lifestyle?
When we're talking about a
macronutrient-based diet, we're talking about the percentage of calories
consumed per day that come from specific sources. Broadly speaking, many adults
can shoot for a diet of 45-65% carbs, 10-35% protein, and 20-35% fat. How can
you cater this to your goals?
Read on for our guide to the best
macronutrient ratio for your lifestyle and goals.
Best
Macronutrient Ratio for Weight Loss
We all know the general rule of
thumb regarding weight loss: you want to burn more fuel than you consume.
However, we see a lot of fad diets that tell you to reduce or cut certain food
types, altogether, and this isn't necessarily the best way to go about it.
If you're trying to lose weight,
adjust your macronutrient ratio to:
- 45-50% carbs, eating primarily lower-glycemic carb
sources like whole wheat pasta and sweet potatoes
- 25-30% protein, which can help to boost metabolism
throughout the day
- 20-25% fat, focusing on unsaturated fats and essential
fatty acids like fish oil or nuts and seeds
Combined with an increased exercise
regimen, this ratio can help you sustainably lose weight.
Best
Macronutrient Ratio for Active People
We consider active people anyone who
partakes in general fitness for about three to five hours per week. This can
include a combination of cardio, aerobics, weight lifting, and
moderate-intensity exercise.
To support your active lifestyle,
adjust your macronutrient ratio to:
- 45-50% carbs, eating lower-glycemic carbs later in the
day
- 10-15% protein, making sure to consume protein sources
before exercising
- 25-35% fat
If you find that you're running low
on energy, consider adjusting these ratios as needed. Understand why it's important to eat the right macronutrients to support your workout.
Best
Macronutrient Ratio for High-Intensity Training
If you work out for one to two hours
per day, four to six days per week, this is considered high-intensity training.
Talk to a nutritionist to get more specific guidelines based on the type of
training you're doing.
In the meantime, to support your
high-intensity training, adjust your macronutrient ratio to:
- 55-65% carbs, skewing higher to replenish spent energy
- 20-30% protein, skewing higher if you are building
muscle mass
- 30% fat
Remember, these numbers may need to
shift depending on the type of training you are doing.
Cater
Your Diet to Your Goals
Eating a macronutrient-based diet is
a great way to improve your relationship with your health while meeting your
goals. Use this guide to find the best macronutrient ratio for your lifestyle.
Looking for more ways to boost your health? Take a look around as we discuss the latest health news and different ways that you can take your health into your own hands.
