This calculator first determines approximately how many calories to eat in a day to lose weight, based on age, height, current weight, sex, and basic activity level.įrom there, it defaults to a macronutrient breakdown of 40% of your calories coming from carbs, 35% from protein, and 25% from fat. Take The Quiz How this macros calculator works While low-fat diets were popular at one time, eating dietary fat, especially unsaturated fat, is essential for a healthy diet. Although trans fats were found primarily in highly processed food, it has since been banned in the US by the FDA.įat has 9 calories per gram, while protein and carbs each have 4 calories per gram, so foods high in fat have high calorie density (the number of calories in the specific weight of a food). Trans fat: These are artificially made fats and have been linked to heart disease and type 2 diabetes.Examples include red meat, butter, bacon, cream, and cheese. Recent studies have shown conflicting findings, so for now, moderation is best. Saturated fat: While saturated fat has historically been linked to an increase in bad cholesterol (LDL), it’s unclear whether saturated fat increases the risk of heart disease.Olive oil, fatty fish, avocados, and nuts are all high in unsaturated fat. Unsaturated fat: This is typically considered a “healthy fat”-partly because it can raise our good cholesterol (HDL).However, some fats are healthier for your body than others. Fat is also key in some hormonal functions and helps the body absorb certain vitamins and nutrients. Fatĭietary fat is a building block for all cells in the body, and it’s essential to protect your organs. Some examples of refined carbohydrates include:įor weight loss, choose complex carbohydrates as often as possible to get more fiber, which will fill you up, and provide you with more sustained energy (and prevent that afternoon crash). Refined carbs are higher on the glycemic index, which means they spike your blood sugar, and can lead to weight gain when eaten in excess. Two main types of refined carbs are refined grains (like white bread and white flour) and refined sugar (such as table sugar and high-fructose corn syrup.) Refined carbohydrates, on the other hand, have been stripped of their natural fiber and nutrients. Potatoes (Russet, sweet potatoes, and Yukon Golds).
Vegetables (carrots, beets, broccoli, Brussels sprouts).Fruit apples, berries, oranges, pineapple).Whole grains (brown rice, barley, millet, oatmeal).Some examples of complex carbohydrates include: Complex carbohydrates are higher in fiber, which fills you up more quickly and is important for healthy digestion. However, carbs get a bad rap because there are different types of carbohydrates, and not all carbs are created equal. There are three types of carbohydrates: fiber, starch, and sugar. Carbs are broken down into glucose, which your body uses as the primary energy source to fuel bodily functions like breathing and digestion as well as physical activity. Legumes (black beans, lima beans, chickpeas)Ĭarbohydrates (aka carbs) are your body’s main source of fuel.Dairy products (cheese, yogurt, milk, cottage cheese).Fish and seafood (salmon, tilapia, crab, prawns).Some examples of protein sources include: For example, if you’re eating 2,000 calories per day, that’s 50 to 175 grams of protein a day. Although how much protein your body needs depends on the person, it is recommended that approximately 10% to 35% of your calories come from protein. Protein is crucial for your hormones, regulating your metabolism, and repairing your muscle tissue, so it’s important to eat enough protein in your diet.
There are more than 10,000 types of proteins found in your body including in your organs, muscle tissue, bones, skin, and hair. Protein plays an essential role in repairing and building new cells and tissue. Let’s break down each of the three macronutrients and why they are important: Protein Macronutrients are essential to keep your body’s systems working properly, so it’s not recommended to severely restrict any one macronutrient.
“Macros” is short for “macronutrients,” which are the three primary nutrients your body uses for energy: protein, carbohydrates, and fat. Use this macros calculator to easily figure out your ideal daily macro breakdown to lose weight.
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