Macronutrients

What exactly are Macronutrients or Macros? Macronutrients are nutrients required by the body in large amounts. They provide energy and support various physiological functions. What we consume converts these macronutrients to calories or energy. This article explores the importance of each macronutrient and its roles in supporting the body, aiding weight loss, and promoting overall health.

There Are Three Primary Macronutrients: 

1. Proteins
2. Carbohydrates
3. Fats

Some experts consider alcohol the fourth macronutrient, and we will explain why. But first, let’s discuss why each of these macronutrients is important and how they support the body, weight loss, and overall health. 

Macronutrient: Protein

Protein is an essential nutrient because the body cannot produce the amino acids in protein. Amino acids must be obtained through diet so that the body can get these essential nutrients. Protein also releases hormones such as Peptide YY, GLP-1, CCK, and Ghrelin that help reduce hunger. Protein is the most satiating of all the macronutrients. It’s more satiating calorie per calorie compared to fat or carbs. Protein also plays a crucial role in body functions such as muscle development, immune function, enzyme activity, and hormone regulation.

Protein is the only nutrient that supports building active body tissue, specifically muscle. Muscles are active tissue that moves the body, whereas fat tissue is inactive and sits on the body. Since protein helps the body retain lean body mass, it allows the body to maintain its metabolic rate better while cutting calories or dieting.

Another benefit of protein is its higher Thermogenic Effect of Food or TEF, which means it takes calories for your body to utilize the nutrients in protein. You will simply burn more calories by prioritizing protein during each meal. 

Since protein is the most satiating of the nutrients, it will keep you fuller for longer. Feeling fuller for longer is a huge benefit when you are on a diet or have reduced calories. 

Click here to learn more about Protein in menopause and how it supports a faster metabolism.

Macronutrient: Carbs

These aren’t essential nutrients but are your body’s preferred fuel source. Carbs quickly and efficiently convert to glucose (sugar), the primary energy source for the body, particularly the brain. The body is thought only to use 20% of the carbs ingested, and the brain uses the balance. 

Carbs also support hydration by helping to drive electrolytes like sodium, potassium, and magnesium into the cells. This is another critical factor to consider since thirst signals decrease with age. In order for the body to properly hydrate, it needs electrolytes coupled with a percentage of carbohydrates. This is why science supported sports drinks like Gatorade in the first place. 

A word of caution on hydration drinks: Most are not created with women in mind but for male athletes. Due to hormones, hydration differences, and body-size differences in hydration drinks can be a slippery slope for women. Most are not created with females in mind, let alone one in the menopause stage. Stacy Sims, PhD in Exercise Physiology and a Nutrition Scientist, who is not only a huge advocate for women and hormone education but also received her PhD by researching hydration differences between male and female athletes, suggests hydration drinks for women should contain:

•  3-4% carbohydrate solution (3 to 4 grams of carbs per 100 milliliters, or 7 to 9.4 grams per 8 oz)
• Sugars: 7 to 9.4 grams of glucose and sucrose
• Sodium: 180 to 225 milligrams
• Potassium: 60 to 75 milligrams

Click here for more information on hydration in middle-aged females.

Macronutrient: Fats

Fats are an essential nutrient. The body needs fats to perform various important processes, including forming parts of cells and cell membranes and helping the body process much-needed vitamins. Many of our vitamins (A, D, E, & K) are only fat-soluble, which means they can only be utilized by the body if fat is in the bloodstream. 

Fats also provide hormone support. Fat keeps hormones like testosterone balanced. Your testosterone will drop if your fats account for less than 20% of your daily caloric intake. Yes, females have testosterone. You’re supposed to. It’s not just a male hormone; the issue is that this drop is not ideal for retaining lean body mass and strength. This is super important for women in any phase of menopause since they are already losing lean body mass due to the decline of estrogen, and that can only compound with age-related muscle loss like sarcopenia. 

Click here to learn more about Dietary Fats.

Macronutrient: Alcohol

Alcohol is a tricky one. It’s only a macronutrient, depending on who you ask, but as Paracelsus says, “The dosage makes the poison.” Alcohol has no nutritional value and can quickly turn toxic for the body in large amounts. Other than the psychological and social effects, alcohol doesn’t have many benefits for the body.

Alcohol decreases muscle protein synthesis, lowers testosterone, negatively impacts sleep quality, impairs performance, and, worst of all, increases fat mass, which most women don’t know. The metabolism of protein, carbs, and fats are all put on hold, and the body prioritizes getting rid of these newly introduced toxins. The body will prioritize the breakdown of alcohol before all other substances to rid itself of the alcohol before the metabolism of any other sources of calories happens. This means the effort to lose body fat or even keep fat off is put on hold until the alcohol is completely broken down and is on its way out of your system. It can result in delayed fat loss and more easily accumulated body fat. If you’re curious, alcohol can shut down fat burning for up to 12 to 36 hours, depending on the individual and the amount consumed. 

In addition to slowing down calorie metabolism, alcohol is expensive from a calorie perspective. Alcohol is almost as costly calorie-wise as fat, but it provides no essential nutritional value to the body as fat does. Not to mention the additional side effects of alcohol, such as lowered inhibition, which means you will probably make poor life choices. Hello, Waffle House at 2 a.m. Yes, I will take the “special”! 

How Do I Use Macros?

Here is the most important learning. How do you apply this information?

Each of these three macronutrients has a different calorie cost. Protein and carbohydrates cost four calories per gram, while fat costs a little more than double at nine calories per gram. Alcohol costs seven calories per gram, so it is almost as expensive as fat calorie-wise. 

Each person’s calorie range is based on how many calories their body uses daily. These calories cause them to lose, maintain, or gain weight. As we age, we want to keep our metabolism running high and to support that goal, we need to ensure we eat nutrients that support optimal health. 

Example:

Suppose you maintain your weight at 1454 calories daily based on your lifestyle and activity level. Your macronutrient breakdown can look very different based on preferences and goals, but your macros or macronutrient breakdown might look like this:

Protein: 148g times 4 (protein is calculated at 4 calories per gram) or 592 calories from protein

Carbs: 61g times 4 (because carbs are calculated at 4 calories per gram) or 244 calories from carbs

Fat: 77g times 9 (because fat is calculated at 9 calories per gram) or 693 calories from fat

Conclusion:

Understanding macronutrients and their calorie contributions helps make informed food choices that support activity, weight management, and overall health. Each macronutrient—protein, carbohydrates, and fats—affects the body differently. Optimizing macronutrient intake tailored to individual goals and needs ensures better health outcomes.