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Macronutrients are the three main nutrients we need in large quantities: protein, fats, and carbohydrates. Depending on your health goals, you'll need varying amounts of each macronutrient. Let's break down each macronutrient and its importance.

Protein is essential for building and repairing tissues in the body, making it crucial for strength-related goals. It's made up of amino acids, and it's recommended that athletes consume between 1-1.5 grams of protein per kg of body weight, with some studies showing benefits up to 2g/kg for certain sports. For sedentary individuals, a minimum of 0.8g/kg per day is recommended, but those who do strength training should aim for 1-1.5g/kg to aid in muscle recovery. Not consuming enough protein can lead to muscle loss and slower recovery times, while consuming too much protein can lead to gastrointestinal issues.

Fats are important for regulating hormones, aiding in cell function, and absorbing essential nutrients. However, consuming excess amounts of fat can lead to obesity, as it's the easiest nutrient for the body to store. A high-fat diet should only be prescribed by a qualified health professional. For healthy individuals, it's recommended that 20-40% of total energy consumption comes from fats, depending on activity level. Those who don't consume enough fat could experience vitamin deficiencies and weaker immune systems, while consuming too much fat can lead to increased cardiovascular risk and obesity.

Carbohydrates are the body's main energy source and are necessary for daily function and movement. While over-consuming carbohydrates can lead to weight gain, it's the last nutrient to be stored after protein and fats. Increasing carbohydrate intake can improve mood and energy levels, leading to increased daily energy use and exercise. It's recommended that 40-65% of daily energy needs come from carbohydrates, depending on the level and type of activity. Not consuming enough carbohydrates can lead to mood issues, lower body functionality, and decreased energy.

It's important to maintain a balance of all three macronutrients in your diet. The Mediterranean diet is a good example of a well-balanced diet. Eliminating or drastically reducing any macronutrient isn't recommended, as it can lead to negative health outcomes. Instead, focus on adjusting your macronutrient intake to achieve your health goals.

In conclusion, ensuring a balance of all three macronutrients is crucial for achieving positive health outcomes. Don't eliminate any macronutrient from your diet, as they all play important roles in the body. Work with a qualified health professional to determine the right macronutrient balance for you.


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