Macronutrients: What Are They and What Are They For?
When talking about healthy eating and goals like losing fat or gaining muscle mass, we often hear about macronutrients . But what are they, what do they do in the body, and how do you determine the ideal amounts for you?
🥗 What are macronutrients?
Macronutrients are the nutrients our bodies need in greater quantities to generate energy, build tissue, and ensure proper functioning. They are divided into three main groups:
1. Proteins
- Function: muscle building and repair, enzyme and hormone production.
- Sources: meat, fish, eggs, dairy, legumes, tofu.
- Recommended amount: between 1.2 and 2.2 g per kg of body weight , depending on activity level and goals.
2. Carbohydrates
- Function: main source of energy.
- Sources: rice, potatoes, pasta, fruit, oats, wholemeal bread, legumes.
- They should represent a good portion of daily calories, especially for those who exercise regularly.
3. Fats
- Function: Essential for hormonal health, vitamin absorption and organ protection.
- Sources: olive oil, nuts, avocado, seeds, fatty fish.
- They should be consumed in moderation, but never eliminated from the diet.
⚖️ Why is it important to balance macronutrients?
A good balance of macronutrients helps to:
- Improve training performance;
- Recover faster;
- Maintain satiety;
- Control body weight in a healthy and sustainable way.
🎯 How to calculate your macronutrients?
The need for each macronutrient varies depending on:
- Age
- Sex
- Weight and height
- Physical activity level
- Goal (lose fat, maintain weight or gain muscle mass)
You can do these calculations automatically with our new online tool 👇
🔍 Home Workout® Macronutrient Calculator
To know exactly how many calories and grams of protein, carbohydrates, and fat you should consume per day, simply fill in your details:
👉 Use the Macronutrient Calculator
📌 Conclusion
Knowing what you eat and how it impacts your results is crucial for any goal, whether it's weight loss, toning up, or gaining muscle. By understanding macronutrients and using tools like our calculator, you're taking an important step in the right direction.
