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What is macros and micros in dieting and why is it important?
Macronutrients are big picture nutrition categories, such as carbohydrates, fats, and proteins. Micronutrients are smaller nutritional categories, such as individual vitamins and minerals like calcium, zinc, and vitamin B-6.Nutritionally speaking, macros are usually measured in grams, such as grams of fat or proteins. Many macros-based diets classify macronutrients in three ways:
Micros are much smaller measured values in terms of nutrition. “Micro” comes from the Greek word mikros, which means small. You measure most micronutrients in milligrams or even micrograms.
There are lots of micronutrients in the foods you eat, especially fruits and vegetables that are plentiful in vitamins and minerals. Micronutrient examples include, but aren’t limited to:
Several popular diets employ a macro-based approach, or a form of it. These include:
People need both macro and micronutrients in their diet. Macronutrients which is measure in grams, provide energy and help keep a person healthy. They are fats (oil, dairy, nuts, etc), proteins (meat, fish, eggs, beans, tofu, etc) and carbohydrates (grains, bread, pasta, etc).
Micronutrients which is measured in milligrams or micrograms are necessary in smaller quantities for variety of functions in the body. They are vitamins and minerals.
According to the Dietary Guidelines for Americans in 2015-2020, they recommend that adults get 130g of carbohydrates daily. While for proteins, females need 46g and males need 56g. And around 20-35% of calorie intake should be from fats. While for micronutrients, it varies on the vitamins. You can take a look at this article.
Macronutrients (or "macros") are nutrients that the body needs in large amounts to function properly. There are three main macronutrients: carbohydrates, proteins, and fats. These macronutrients provide the body with energy and are an important part of a healthy diet.
Micronutrients, on the other hand, are nutrients that the body needs in small amounts to function properly. These include vitamins and minerals such as iron, calcium, and vitamin C. While micronutrients are not a source of energy like macronutrients, they are still essential for maintaining good health.
It's important to pay attention to both macros and micronutrients in your diet because they both play important roles in maintaining your overall health. For example, getting enough protein is important for building and repairing tissues, while getting enough iron is important for carrying oxygen to the body's cells. By paying attention to both macros and micronutrients, you can ensure that you're getting all of the nutrients your body needs to function properly.
"Macros" and "micros" are terms used to refer to the macronutrients and micronutrients in food, respectively. Macros include carbohydrates, fats, and proteins, which provide energy and are essential for the growth and repair of the body. Micros include vitamins and minerals, which are necessary for small amounts for the proper functioning of the body's metabolism.
"Macros" is short for macronutrients, which are the three main categories of nutrients that provide energy (calories) to the body: carbohydrates, proteins, and fats. These micronutrients are necessary for growth, repair, and overall health, and are typically consumed in larger amounts than micronutrients (vitamins and minerals).
To calculate your macro needs, you need to consider your daily caloric needs, activity level, and your goals. You can use online calculators or use formulas like Harris-Benedict or Mifflin-St. Jeor to calculate your basic energy needs. Then you can use a macro calculator to divide the remaining calories into carbs, proteins, and fats.
For example, if your daily calorie needs are 2000 calories, you might aim for:
Carbohydrates: 45-65% of total calories (225-325g)
Proteins: 10-35% of total calories (50-175g)
Fats: 20-35% of total calories (44-78g)
It's important to note that these values are general guidelines and may vary depending on individual needs and goals. Consulting with a registered dietitian or a certified fitness professional can help you determine the right macro breakdown for you.
"Micros" is short for micronutrients, which are essential vitamins and minerals that the body needs in smaller amounts than macronutrients. These micronutrients play important roles in maintaining overall health, including growth and development, metabolism, and disease prevention. Some examples of micronutrients include vitamin A, vitamin C, iron, calcium, and zinc.
To ensure an adequate intake of micronutrients, it is recommended to eat a wide variety of nutrient-dense foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. It's also recommended to consult with a registered dietitian or a certified healthcare professional to determine your specific micronutrient needs and to ensure adequate intake.
Additionally, it is important to keep in mind that excessive intake of some micronutrients can be harmful, as well, thus it's important to not overdo with supplements and get micronutrients from natural sources as much as possible.