THE MACRONUTRIENTIC RATIO

THE MACRONUTRIENTIC RATIO

It is one of the most important things to know what you eat, how that food benefits you, or what it does to you.

It is controlled by the macronutrients that food has.

Every food item consists of nutrients called Macronutrients. The main Macronutrients are:

1. PROTEIN

2. FAT

3. CARBOHYDRATES

Now, how do they help you change your body?                      

Every Macronutrient is responsible for different activities going on in your body. First, let’s understand each of the Macronutrients.

1. PROTEIN: 

Protein is the building block of life, it helps in the growth, repair, and functioning of body tissues such as muscles, hair, etc. Protein is made of different Amino Acids. There are a total of 20 Amino Acids, out of which, 9 are essential. It means that our body cannot produce them, so we have to include them in our diet. A gram of protein contains 4 calories, but its primary role is not giving energy.

Proteins in our body are constantly broken down and re-synthesized, the rate depends on the diet and physical activity.

Proteins play a variety of roles in our bodies.

• They provide structure to bones, teeth, hair, skin muscles, etc.

• They act as antibodies, which help our Immune System.

• They maintain the fluid balance in our body by attracting water towards them.

2. FAT:

It all started in the 1980s, when the word came out that Fat was the reason for gaining weight, but it wasn’t that simple. Fat contains the highest amount of calories, which is 9 per gram. So eating high-fat foods leads to caloric overconsumption. This is the main culprit of weight gain.

Fat isn’t altogether bad, so there’s no need to completely exclude from our diets, instead, they are very much important as any other macronutrient.

The roles of Fat are:

• Energy, as fat is the most concentrated source of energy, providing 9 calories per gram.

• Absorption of vitamins, such as Vitamin A, D, E, K.

• Normal growth, development and Hormone regulation.

• Maintaining Cell membranes.

So, never forget to include fats throughout your diet. The amount is discussed later on.

3. CARBOHYDRATES:

Carbohydrates are the macronutrients that are generally needed in the largest quantity, though with respect to the other two macronutrients. Though when the goal is weight loss, it is wise to limit the carbs intake.

Carbohydrates, once consumed are converted to glucose (sugar), which is also a source of fuel for the body and the brain. Carbohydrates are stored in muscles and liver in the form of glycogen, used during extreme physical activity

Carbohydrates are mainly found in starchy foods such as potatoes, fruits, milk, yogurt, vegetables, etc.

THE RATIO

For different fitness goals, there are different ratios of these macronutrients to maintain. The percentage defines the number of calories you will get from each macronutrient. To find the amount in grams, take an 

Define the total number of calories, take out the percentage. This will be the number of calories from that macronutrient. Now divide this number by 

1. FAT LOSS:

For fat loss, it is essential to burn more calories than are consumed, have this as a Thumb Rule. Additional to this Fat intake has to be more, as it is more calorie-dense, helping you feel full and providing you with energy.

Composition: 

Protein: 45%

Fat: 35%

Carbohydrates: 20%

Here, the percentage describes the number of calories taken from the macronutrient out of the total calorie intake. Take an example of a 1600 calorie diet, to calculate the amount of protein,

Step 1) 45% of 1600 = 720 (amount of calories from protein)

Step 2) Divide the answer by 4 = 180 (1g protein = 4 calories)

Answer: 180 grams of protein are required.

2. MUSCLE GAIN:

For building muscles, you need to eat much more ‘clean’ calories than you spend. This does not mean that you eat whatever there is right in front of you, instead choose your food wisely. During building muscles, there might be a little Fat gain along with it.

Composition:

Protein: 40%

Fat: 20%

Carbohydrates: 40%

3. MAINTENANCE:

Here, you have to balance out your calorie intake vs expenditure. Body maintenance is a general fitness program, which in my opinion should be considered by individuals who have a decent body composition (15-20% Body Fat).

Composition:

Protein: 35%

Fat: 20%

Carbohydrates: 35%

Note: These ratios are just for your references, the actual numbers may differ. It may not be possible to have such amounts of macros in your diet, especially the protein is a little difficult in a vegetarian diet, but with limiting one macro, don't forget to keep an eye on others. Not balancing these may take you away from your goals.