• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • About
    • Disclaimer
    • Disclosure Policy
    • Privacy Policy
  • Blog
    • Comment Policy
  • Contact
    • Media Kit

Evelyn's Blog

Lifestyle, Health, Fitness, Self-Care, Personal Growth

  • Healthy Living
    • Diet & Nutrition
    • Recipes
  • Weight Loss
  • Fitness
  • Self-Care
  • Personal Growth
  • Reviews
  • Other Stuff
    • Blog Topics
You are here: Home / Diet & Nutrition / Macronutrients: What are they and how much do you need?

Macronutrients: What are they and how much do you need?

April 2, 2018 by Evelyn Parham

food-macronutrientIt was probably a year or so ago that, a long-time reader asked me to write a post about macronutrients. Sorry, it took so long!

At the time, I told her I would write a post on macronutrients. However, that time never came, until now.

The reason why it took time for me to write about macronutrients and calories, is because I did not understand it.

In the past, I took the advice of experts and gurus of ignoring calories, macros, and tracking while focusing on just eating whole foods.

Sidenote: Eating whole foods is excellent, and it works, but if you are overeating, you will gain weight.

I finally got clarity about calories and macronutrients from a guy named Jay. I stumbled across his website, bought both of his books, Superior Fat Loss, and Superior Muscle Growth, and I am doing well. Jay is a faceless guy on the internet that knows his stuff.

Today, you will learn about calories, macronutrients, and how to calculate the macros you need.

A Vegan Friend with Fat Gain

I had a friend who followed a vegan diet. She gained weight and could not understand why. At the time, I was not as knowledgeable as I am now to help her.

I remember her telling me the foods she ate. I could not understand why she was getting fat and had high triglycerides because her diet was pretty healthy.

Her food choices were healthy, but she always overate.

She believed that since bananas are healthy that she could eat 3-5 bananas at one sitting topped with her favorite nut butter.

Overeating was her problem and not her diet.

What is a Calorie?

A calorie is a unit of energy and produces heat. Food is the energy-fuel for the body.

We get our calories from the macronutrients that we consume – protein, fat, and carbohydrates.

What are macronutrients?

Macronutrients (macros) are nutrients the body needs in large amounts.

The body needs macronutrients for growth, repair, hormone production, mental and physical performance, and sleep quality. These are a few reasons why we need macronutrients.

Let’s take a closer look at the individual macronutrients.

Macronutrients (Protein + Fat + Carbs = Total Calories)

Protein: Protein is important and necessary for sustaining health. It helps build and repair muscles, organs, skin, hair, nails, bones, certain hormones and much more. Protein is in high amounts in meat, poultry, fish, beans, dairy, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

Fat: Fat is crucial in hormone production, fat-soluble vitamin absorption, and regulating inflammation. It insulates and protects the bones and organs, and acts as a second energy source to fuel the body. Healthy unsaturated fats are in plant-based foods like olive oil, avocado, seeds, nuts, and fatty fish (salmon, sardines). Unhealthy fats (trans/hydrogenated) in cookies, cakes, pies, and other processed foods.

Carbohydrate: Carbohydrates provide energy for the body and brain. It is the body’s primary source of fuel. Carbs are in plant foods, like fruits, vegetables, and beans and they are in milk and yogurt.

Number of Macros You Need

The USDA recommends these healthy ranges:

  • Carbohydrate:  45 to 65 percent
  • Fat:  20 to 35 percent
  • Protein: 10 to 35 percent

If you know how many calories you need to consume based on your goal (weight loss, weight gain, or maintenance), then you will calculate your macros by taking the macronutrient percentage of the calories based on the USDA healthy ranges.

My Current Calories and Macros

I decreased my calories, since my last weight loss update, but my macro percentages are the same. I have finally found a calorie range that works.

As of today, I have stopped using the MyFitnessPal app, and I am back to using the Fitbit app. Using one app is more comfortable, and I will share more about this in a future blog post.

The total calories below is for weight loss. If I were eating for maintenance or even weight gain, the calories would probably be at least 300-500 calories more.

Calories in Macros

  • Carbohydrate: 1 gram equals four calories
  • Fat: 1 gram equals nine calories
  • Protein: 1 gram equals four calories

My Total Calories: 1360 kcal

  • Carbohydrate: 1360 x 45% = 612/4 = 153 grams
  • Fat: 1360 x 25% = 340/9 = 38 grams
  • Protein: 1360 x 30% = 408/4 = 102 grams

Not Always Perfect

Sometimes, I am over or under the amount macronutrients, but as long as I am in the healthy macro range and I do not go over total calories, I’m good. It still results in weight loss, which is my goal.

Stay the course, find what works for you and roll with it.

Resources: Superior Fat Loss by Jay and Fitbit

Discussion:  Do you use any apps to help you count macros/calories? Share what you use in the comments below.

 

Like it? Share it!:

  • Click to share on X (Opens in new window) X
  • Click to share on Facebook (Opens in new window) Facebook
  • Click to print (Opens in new window) Print
  • Click to email a link to a friend (Opens in new window) Email
  • More
  • Click to share on Pinterest (Opens in new window) Pinterest
  • Click to share on LinkedIn (Opens in new window) LinkedIn
  • Click to share on Reddit (Opens in new window) Reddit
  • Click to share on Telegram (Opens in new window) Telegram
  • Click to share on WhatsApp (Opens in new window) WhatsApp

Like this:

Like Loading...

Filed Under: Diet & Nutrition Tagged With: macronutrients

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 61 other subscribers

About Evelyn Parham

Evelyn is a blogger, reader, and book reviewer. She enjoys adult coloring, knitting, writing, and dancing with her daughter. Learn more here

Primary Sidebar

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Recent

  • Why You Need to Build Yourself Quietly: Be Silent
  • Out with the Old, In with the New
  • What did we do before the internet?
  • 5 Simple Habits for a Healthier You in 2025
  • New Year Goals For 2025: Fitness, Write, Weight Loss

Categories

About Evelyn

Evelyn is a blogger, reader, and book reviewer. She enjoys adult coloring, knitting, writing, and dancing with her daughter. Learn more here Read More…

Main Pages

  • About
    • Disclaimer
    • Disclosure Policy
    • Privacy Policy
  • Blog
    • Comment Policy
  • Contact
    • Media Kit

Archives

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

© 2025 · Evelyn Parham · Built on the Genesis Framework

 

Loading Comments...
 

    %d