Macronutrients are important building blocks for our body. The distribution of macronutrients plays an important role in this. You probably know them as protein, fat, and carbohydrates.
In the right amounts, along with moderate exercise, they maintain the healthy functioning of your body.
Too much unhealthy fat and carbohydrates, in the form of sugar, are bad. But you don't have to avoid them altogether.
In this article, we want to show you how macronutrients are structured, what role they play in the body and what the optimal intake per day looks like.
You will also learn how to calculate and influence your basal metabolic rate.
The most important information in brief:
- 1 gram of fat has 9.3 kilocalories
- 1 gram of protein contains 4.1 kilocalories
- 1 gram of carbohydrate is 4.1 kilocalories
- On average, you need 240 grams of carbohydrates, 50 grams of fat and between 48 and 60 grams of protein daily.
- The basal metabolic rate is usually between 1500 and 2200 kilocalories, depending on gender.
What are macronutrients?
Macronutrients give our body energy. They are among the most important parts of our diet.
You need to consume the right balance of protein, fat and carbohydrates to maintain your health.
How many nutritional values foods, such as porridge or muesli, are given in kilocalories or joules. The individual macronutrients differ in their energy content.
When your body metabolizes them, their energy is released.
What is the difference between macro and micronutrients?
In addition to macronutrients, there are also micronutrients. Macronutrients alone are not enough to optimally supply your body.
It also needs the so-called micronutrients. They differ in size, because “macro” means large and “micro” means small.
Micronutrients include vitamins, trace elements and minerals, which do not provide energy. They support your immune system and cell regeneration in the body.
Without an adequate supply of these, many processes would not function properly, such as defending against pathogens or healing wounds.
What macronutrients are there?
Carbohydrates, proteins, and fats are macronutrients and part of a healthy diet.
You need carbohydrates for your muscles and brain. They are an important source of energy and also regulate the metabolism of proteins and fats.
Fats not only serve as flavor carriers, the body needs it for various processes. They contain twice as much energy as carbohydrates.
You need proteins to build muscle and build your body cells. They are considered the building blocks of the body.
How should the macronutrients be distributed?
The optimal macronutrient distribution depends on the goals you are pursuing. If you want to build muscle particularly strongly, then your body needs a higher amount of proteins and carbohydrates.
Macronutrient ratio for staying healthy: 55-60% carbohydrates, 15-20% protein and 20-30% unsaturated fats.
The macronutrient recommendation of the German Nutrition Society (DGE) uses the food pyramid to provide a visual representation of what a healthy diet looks like. If you follow it roughly, you should be able to avoid a nutrient deficiency.
How many carbohydrates, fat and protein do you need per day?
The best way to determine how many carbohydrates, fat and protein you need per day is to use your basal metabolic rate. This indicates the minimum amount of energy your body needs to perform its functions.
You can calculate the optimal amount of macronutrients. According to the 50 to 60% rule, you need about 5-6 grams of carbohydrates per kilogram of your body weight.
For 30% fat in your diet, you need 9.3 grams per kilogram of your body weight. 15% protein makes up 0.8 to 1.2 grams per kilogram of body weight.
However, the amount of energy your body needs also depends on your weight, muscle mass, age and gender.
Here is a table of macronutrients in foods that are rich in macronutrients.
The reference quantity is a 100-gram serving:
| Carbohydrates | Fat | Protein |
| Millet – 69 g | Olive oil – 100 g | Hemp seeds – 37 g |
| Beans – 63 g | Walnuts – 70 g | Lentils – 24 g |
| Quinoa – 60 g | Flaxseed – 36.50 g Chia seeds – 31 g |
Kidney beans – 22g |
| Oatmeal – 58.7g | Dark chocolate – 31.3 g | Almonds 20g |
| Sweet potato – 20 g | Avocado – 12.50 g | Chickpeas 19 g |
| Brown rice – 23 g | Salmon – 12.20 g | Yoghurt 10g |
Carbohydrates – daily requirement and effect in the body
Carbohydrates serve as an energy source for your body. They are divided into simple and complex carbohydrates and differ mainly in their effect. If you do a lot of sports, you should eat more carbohydrates and proteins.
To cover the energy requirement of approx. 2000 kilocalories, women need 240 grams of carbohydrates per day. Men need a little more carbohydrates, at 300 grams per day. You should make sure that you eat mainly complex carbohydrates.
Simple carbohydrates
Simple carbohydrates are mainly found in foods that contain sugar. These include fast food, soft drinks and sweets. They are available to the body more quickly, but at the same time they increase blood sugar levels.
This is when insulin comes into play. Its purpose is to bring the level back to normal. However, in most cases, the level drops so much that hypoglycemia occurs.
This makes you feel tired and weak or even cause you to have food cravings. Numerous studies 1 have already identified the link between simple carbohydrates, obesity and type 2 diabetes.
That's why you should only eat them in moderation. It's healthier to eat only complex carbohydrates.
Complex carbohydrates
Complex carbohydrates are absorbed more slowly. That's why they have a higher benefit for the body. Blood sugar rises slowly and you feel full for longer.
Thanks to their fiber, they also contribute to intestinal health. Digestion needs them to be able to excrete unnecessary ingredients faster.
This also makes cravings and fatigue less common. You will thus be supplied with energy for longer.
The “good” carbohydrates are found in whole grain products, vegetables and fruits. Macronutrients Plants, these are healthy carbohydrate bombs:
- potatoes
- millet
- beans
- quinoa
- broccoli
- asparagus
- tomatoes
- apples
- Pears
- Pineapple
- Nuts
- Oats
If you eat mainly complex carbohydrates, it will help your body lose weight.
Protein – daily requirement and effect in the body
Proteins can be found in plant-based and animal-based foods. Your body needs it to build muscles, cells, organ tissue and tendons.
But they also support the immune system and the regulation of hormones and enzymes. Proteins consist of different amino acids.
Some of them the body can produce itself, others have to be supplied. According to the DGE, an adult should consume 0.8 grams of protein per kilogram of body weight.
For a 70-kilogram body weight, this corresponds to about 56 grams, and for a 60-kilogram body weight, it is about 48 grams of protein per day. With moderate training, you need 1.2–1.4 grams per kilogram of body weight.
Essential amino acids
Essential amino acids are often referred to as the building blocks of life. The amino acids that should be included in your diet are L-methionine, L-tryptophan, L-lysine and L-phenylalanine.
They must be available to the body in sufficient quantities to function optimally. These are found in legumes, nuts, meat, fish and dairy products.
Conditionally essential amino acids
Conditionally essential or semi-essential amino acids are formed from other amino acids. They only need to be supplied to the body if the body's own production is insufficient. L-arginine and L-glutamine are semi-essential amino acids.
Fat – daily requirement and effect on the body
Fats are also important for a healthy diet, but they should not make up the majority of your diet. They should make up a maximum of 30% of your diet.
Guidelines are 80 g for men and 60 g for women. Here we distinguish between saturated fatty acids and monounsaturated and polyunsaturated fatty acids.
Saturated fatty acids
You produce this type of fatty acid yourself from glucose or proteins. These are the rather unhealthy fatty acids.
They are found in butter, lard and meat products. Saturated fatty acids are almost non-existent in plants.
Monounsaturated and polyunsaturated fatty acids
Your body can produce some monounsaturated and polyunsaturated fatty acids from other nutrients. That is why they have to be ingested through food.
Two-thirds of your total fat intake should consist of these fatty acids. You can find unsaturated fatty acids in nuts, vegetable oils, oil fruits and seeds, as well as in oily fish.
Trans fatty acids
Trans fats are a type of unsaturated fatty acid, but they are thought to be harmful to health. They are found in industrially manufactured foods or are formed when oil is heated to a high temperature.
How much energy does the body need per day?
How much energy is needed is always an individual matter. The DGE recommends 2200 calories for men and 1900 calories for women as a daily requirement.
This is based on a BMI of 22 with little physical activity.
Basal metabolic rate
The basal metabolic rate indicates the minimum amount of energy your body needs at rest.
If you build muscle, your basal metabolic rate will also increase. The basal metabolic rate can be calculated using height, age and gender.
Active metabolic rate
The active metabolic rate indicates how much energy your body needs when performing.
Since the amount of daily muscle work depends on the work and movement, this is also considered individually. It is divided into five groups:
- only sitting or lying down
- almost exclusively sitting
- predominantly sedentary, with additional standing/walking activities
- predominantly standing or walking activity
- physically strenuous occupational activity or professional athlete
Any activity that exceeds the basal metabolic rate consumes additional energy. It is difficult to calculate precisely because it is based on a subjective assessment of one's own performance. The total principle results from basal metabolic rate and active metabolic rate.
Heat generation through energy – thermogenesis
Thermogenesis is the generation of heat through metabolic processes in the body. Excess energy is burned and released as heat.
You can support this process by doing activities that require a lot of energy. Endurance and strength training are suitable for this. Drinking a lot of water and eating spicy food also boosts the metabolism.
Conclusion
A healthy diet with carbohydrates, fats and proteins is important. If you want to build muscle or lose weight, you can't do without it.
Fats have a bad reputation, but the right type and amount of healthy fats have no influence on health and are essential for your body.
Unsaturated fats from plants are even beneficial for physical performance.
Healthy carbohydrates in porridge
- Schulze MB. Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women. JAMA . Published online August 25, 2004:927. doi: 10.1001/jama.292.8.927
