SS Fitness

Disclaimer: These are general recommendations and are not a prescription for anyone with chronic conditions or who is very active. Talk to a medical professional if you have any questions.

Macronutrients are the three basic components of a person’s diet that allow the body to function properly. They include carbohydrates, fats, and protein.
Carbohydrates should make up 45-65% of your daily calorie intake. They provide about 4 calories per gram and are your body’s primary energy source. Carbs also aid in physical and mental energy. When a person reduces their carbohydrate intake, they may experience drowsiness and brain fog. Carbohydrates also play a significant role in high-intensity activities such as sprinting and HIIT workouts. If you are a person who tends to engage in a lot of high-intensity activities or is more active, you will need to set your daily calorie intake higher on the scale.

The next macronutrient is fats. Fats should make up 20-35% of your daily calorie intake, and they provide 9 calories per gram. Fats can get a bad reputation because many people associate them with overall body fat, but fat itself will not cause you to gain body mass. Fats are essential for bodily functions, energy storage, and play a significant role in activities that require lower intensity but endurance. Fat stores important vitamins that are necessary for the body to get the nutrition it needs. Fat also protects organs from being damaged and helps with hormone regulation and tissue growth. Though fats can help keep you full and satisfied, it’s best to aim for the lower side of the scale since fats are calorie-dense and soft on volume.

The last macronutrient is protein, which is my personal favorite. For the general population, you should aim for 10-35% of your daily calorie intake or 0.6/0.8 grams per Kg of body weight. These recommendations may vary depending on your personal fitness goals, but it’s a good guide if you’re just starting out. Protein has an average of about 4 calories per gram. This macronutrient can be used for energy, but it is not preferred and is only used in more extreme situations. Protein’s primary function is to build and maintain body tissue.