Macronutrients

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Macronutrients are nutrients which your body requires in very large quantities in order to function. The three macronutrients are carbohydrates, proteins, and fats (lipids). Each of these macronutrients contain a different amount of calories, and fuel different tasks throughout the body. Carbohydrates contain 4 calories per gram, proteins contain 4 calories per gram, and there are 9 calories per gram of fats.

In a standard diet carbohydrates are what humans require the most of (provided you don’t have some kind of health condition which inhibits the use or effectiveness of carbohydrates). Carbs are the most easily metabolised nutrient, which means that your body is able to break them down quickest, making them a viable source of energy, brain fuel, as well as for tissue growth and repair.

Proteins create the majority of your cells, and while it is important, having too much can lead to excess fat storage. It’s important to aim for around 1.2g-1.5g of protein per kilogram of body weight, which is easier to achieve than you might think. Proteins are used to produce new tissue in the body, as well as regulate digestion, protect your immune system, and maintain other bodily functions.

Fats are necessary for survival. The average recommendation of healthy fats in the diet is 20-35%, but the ratio of fats to carbohydrates can be adjusted depending on any pre-existing health conditions, or any weight loss goals you may have. Fats are a high density energy source, and can help you feel full for long periods of time. Because they are slow-burning, they help your body maintain more stable blood sugar levels. Fats are incredibly important for brain function, eye health, good skin, and correcting hormone function.

Macro breakdowns we suggest (by body type)
Please note this does not take into consideration health conditions which may alter your requirements.

Please note, these are different than what we have provided on the 'weight loss', 'tone up' and 'combo' meal plans, if you wish to maintain, this is typically what you would go for (excluding health condition requirements).

Ectomorph
Tall/lean body type/has difficulty gaining muscle
70% carbs / 20% protein / 10% fats

Mesomorph
Hourglass figure
35% carbs / 35% protein / 30% fats

Endomorph
Usually shorter, has difficulty losing and keeping off weight
20% carbs / 30% protein / 50% fats