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Macronutrients are essential nutrients that we need to help us grow, develop, repair, give us energy, and make us feel good. They each have their own role and functions in the body.

Macronutrients refer to the three basic components of every diet — carbohydrates, fat, and protein — with a bonus fourth, water. Macro, meaning “large,” alludes to the fact that these nutrients are needed in larger quantities.

Almost every food has a combination of macronutrients, but the difference lies in the composition of these foods. Sometimes you will hear people say that you need more “fats” or “carbs” in your diet, but what does that really mean? When I first started all, I knew was I wanted to lose fat, not eat it.

So, how exactly do foods make it into these specific categories? The macronutrient that has the highest percentage in each food will determine how it is classified. For example, avocados consist of about 70% fat, 8% carb, and 2% protein, so even though they contain some of the other macros, they would be classified as a fat.

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. This macro nutrient provides the body and brain with the quickest form of energy. Produced by plants, to make long branching chains called complex carbohydrates. These large carbohydrate molecules are commonly referred to as starch. When eaten, these are broken back down into simple sugars. These simple sugars then pass easily through the intestinal wall into the bloodstream for distribution to all the cells in your body, thus providing energy. Carbohydrates are crucial for energy and recovery but eaten in surplus are easily stored as fat.

Dietary fibers are also carbs but are commonly not counted since they don’t get entirely digested. Most fibers eventually end up in the colon, and are necessary for digestion. You are to count total carbs, not net carbs.

Fat is an essential part of our diet and nutrition, and we cannot live without it! Stop fearing fats! They are your friend! Fats are needed for brain development, making hormones and aiding in the absorption of fat-soluble vitamins (A, D, E, K). They have the highest calorie count per gram, which means you need more energy to burn them, but at the same time, they are helpful for increasing feelings of satiety, meaning they will keep you fuller for longer.

Remember in school when your teacher told you that amino acids where the building block of life?

Here’s why!

Proteins provide the raw materials for a large part of the functional and structural components of our

bodies. Protein provides amino acids. There are 20 types of amino acids, nine of which are essential, meaning that your body requires them from food because we don’t make them on our own. Contrary to popular belief, protein is used for much more than booty gains — it is the core component of organs, bones, hair, enzymes, and all tissue. Only as a last resort are proteins used as a source of energy. Therefore it is so crucial to your results that you are getting enough of all 3 macronutrients, so your body doesn’t end up feeding on your muscles due to lack of supplied energy.

Why does everyone count macros and why does it work?

I always recommend my clients count their macros because it allows for flexibility and is easier to stick to. Unlike restrictive diets, you can go out to dinner with friends or have a drink as long as you factor it into your daily or even weekly target.

Calorie and macro counting are known as flexible dieting. It gives people the flexibility to eat what they like to eat without cutting out complete food groups, like the Keto diet.

I, along with many other PTs recommend using an app to track your macros! MyFitnessPal is by far my favorite.

In my opinion, this is the best way to educate my clients on how many calories, protein, carbs and fats is in the food they eat. Interested in learning how to track macros with a step by step guide? Click here