What You Need To Know About Calculating Micro and Macronutrient Intake

If you are a fitness enthusiast then you have most probably come across the terms micro and macronutrients. However, what are they? These nutrients are present in the foods that you consume. They are then broken down into chemical parts as micronutrients and macronutrients. These chemical parts are then absorbed into the cells and the energy is increased. Nutritionists and doctors always advise against unhealthy eating, thus the age-old saying, “You are what you eat!”

What are Macronutrients?

They refer to the energy giving components in the foods we consume. There are three types of macronutrients namely, Carbohydrates, Fats, and Proteins. The body needs them in high quantities because of their energy-giving qualities. Fitness enthusiasts and athletes incorporate macronutrients into their diet, even those who incorporate fasting into their training program. They are also essential for weight gain. Most people, however, take this as an excuse for eating unhealthy carbohydrates like baked foods that are high in carbohydrates but have no nutritional value. These, in turn, make the energy levels unstable, which lead to future health problems. The three macronutrients each have a different body function. They are more beneficial to the body’s nutrition when they are all present in sparing portions in one meal.

• Fats aid in vitamin absorption, brain function, hormone regulation among others. It can be acquired naturally from oils, nuts, almonds, walnuts, avocados, meat, fatty fish and even nut butter just to name a few.

• Proteins aid in muscle build-up and prevent muscle loss. Proteins have the ability to help you control appetite as they cause you to feel full longer than the other macronutrients. They are especially good in aiding weight loss due to their bulky nature, which allows for use of more energy during their digestion. Natural sources of proteins are like fish, meat, beans, legumes, raw greens, quinoa, dairy, eggs, and protein shakes.

• Carbohydrates are energy givers that are stored in the brain, liver, blood, muscles as glycogen. They are present in vegetables, fruits, grains and even most processed foods and drinks.

• Alcohol. Some nutritionists tend to include it as part of macronutrients due to a number of calories they contain. They range from beer, wine, and liquor to even something as simple as mouthwash, which has some alcohol components.

Weight Loss through Regulation of Macronutrients

Generally, your intake mainly depends on your general body weight and aimed body fat goal. A lean body mass index system is a system used to monitor macronutrient intake. Lean body mass here refers to the total weight of your body but without the fat. It is also good to note that each macronutrient yield calories, as you will see below. If your aim is to regulate your calorie intake then make food nutrition labels are your best friend, as these will help track your consumption easier. The information listed on the nutrition labels are mostly referring to a single serving, this is very important in your calculation. With this, it is possible for you to eat pizza, wash it down with a glass of wine and finish up with some iced cake, and still, have lost weight by the end of the day.

1. When it comes to proteins, some people prefer to use a standard rate of 0.5 grams per each pound of your lean body mass (i.e. 1 pound of lean body mass = 0.5 grams of the Macronutrient). For example, if you hypothetically weigh 180 pounds and have 10% body fat, your lean body mass should be around 162 pounds. So if your lean body mass is 162 then your macronutrient intake should be around 81grams per day. A simple gram of protein can bring forth 4 calories.
2. A fat regulation of between 0.4- 0.7 grams per every pound of your lean body mass is a good estimate to stick with. This is, however, dependent on the calorie levels of your body. Since some people are in caloric deficit while others are in surplus. A gram of fat actually yields up to 9 calories, which are actually the highest in all the macronutrients with alcohol following closely at 7 calories.
3. Carbohydrate regulation is mainly for athletes and people who want to build up body muscle. They tend to incorporate many carbohydrates into their diet. With reference to body mass goals, weight etc. a range of consumption of 0.5- 2.5 grams per pound of lean mass is quite decent. A gram of carbohydrate also sets forth 4 calories, just like the proteins.

What are Micronutrients?

Micronutrients or Micros, on the other hand, are essential for the general health of the body. They are the Minerals, Vitamins, Amino Acids, Phytochemical, and Trace Elements. They are present in natural food sources like vegetables and fruits. Multivitamins present in some supplemented micronutrients, are often normal diet substitutes, as even their name suggests that they are required in small amounts. They help in maintaining fitness, since they are not body building, and are able to help you sustain your normal body calorie intake.

• Minerals like potassium, magnesium, phosphorus, and calcium. Lack of sufficient calcium can lead to Osteoporosis. Examples of calcium reach foods are like spinach, yogurt, and milk. Nutritionists sometimes refer to these as macro minerals.

• Trace elements also referred to as micro minerals. Examples of these are like chromium, copper, zinc, manganese, selenium, and molybdenum. Examples of foods each in zinc are cashews, turkey, and even beef.

• Vitamins such as Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenate), B6 (Pyridoxine), B12 (Cyanocobalamin), C, D3, E, Biotin, Folic Acid and Beta-carotene are examples. Lack of sufficient vitamins can lead to diseases like scurvy (Vitamin C) and rickets (Vitamin D).

• Amino Acids like L-Cysteine, L-Proline, L-Lysine, L-Arginine, L-Carnitine, and Taurine.

• Phytochemicals are essentially from plant foods lie beans, whole-grain, fruits, and vegetables. They are distinct in color, taste, and smell, thus eating a variety of colored plant-based foods staffs that you are ingesting a variety of phytochemicals. They prevent the most chronic diseases like high blood pressure and even cancer. Antioxidants are part of phytochemicals. Antioxidants prevent our body cells from harmful highly reactive molecules called “free radicals”. Free radicals form in the body due to excessive exposure to harmful environments, such as smoke and radiation. Examples of antioxidants are selenium, carotenoids, and Vitamins C and E. Foods rich in these are like seafood, citrus fruits, dark leafy greens, nut butter, vegetable oils, yellow peppers, tomatoes, berries, nuts, whole grains, orange fruits, and vegetables (carrots, oranges, mangoes, cantaloupes)

These are further divisible into two categories namely, water-soluble and fat-soluble. Fat-soluble do not need to be replenished frequently as they are easily contained and accumulated within the body; while water-soluble micronutrients are easily lost through the body’s secretions thus, need to be constantly replenished. Fat-soluble are like Vitamin A, D, E and K; while water-soluble examples are like Vitamins B and C. In comparison to the macronutrient mode of calculation explained above, the micronutrient mode of calculation is even easier. It needs less brainwork since applications and online calculators are the only known means of calculation. Ensure you monitor your consumption levels for better and more accurate results.