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- How many macronutrients do you need per day, depending on your level of activity?
- Macronutrient requirements vary according to level and type of activity
- Example of macronutrient breakdown:
- Each macronutrient plays a specific role and is essential for a varied diet
- Proteins
- Carbohydrates
- Lipids
- Fibre
- A few sources on the breakdown of macronutrients
How many macronutrients do you need per day, depending on your level of activity?
To find out your daily macronutrient requirements, use our macronutrient calculator below. This calculator lets you work out how much fat, protein, carbohydrate and fibre you need to consume each day. It also calculates your basal metabolic rate and the number of calories you need.
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Macronutrient requirements vary according to level and type of activity
The distribution of macronutrients (proteins, carbohydrates, fats) can vary according to the level and type of physical activity practised. Here are some general guidelines for distributing macronutrients according to different levels of physical activity:
- Sedentary (little or no physical activity):
For people with little or no physical activity, it’s important to maintain a balanced intake of macronutrients for overall good health.
- Proteins: 10-15% of total calories
- Carbohydrates: 45-55% of total calories
- Fat: 30-35% of total calories
- Moderately active (light to moderate physical activity):
For those who engage in light to moderate physical activity, such as brisk walking or yoga a few times a week.
- Protein: 15-20% of total calories
- Carbohydrates: 45-55% of total calories
- Fat: 25-30% of total calories
- Active (regular physical activity):
For people who exercise regularly, such as jogging, swimming or dancing, several times a week.
- Protein: 20-25% of total calories
- Carbohydrates: 50-60% of total calories
- Fat: 20-25% of total calories
- Athletes (intensive training):
For athletes or people who train intensively, such as marathon runners, cyclists or those involved in competitive sports.
- Protein: 25-30% of total calories
- Carbohydrates: 55-65% of total calories
- Fat: 15-20% of total calories
- Bodybuilding / Musculation :
For those looking to gain muscle mass and practise bodybuilding regularly.
- Protein: 25-35% of total calories
- Carbohydrates: 40-50% of total calories
- Fat: 20-30% of total calories
Example of macronutrient breakdown:
For an active person (regular training) needing 2,500 calories a day:
Protein: 20% of 2,500 = 500 calories / 4 (calories per gram of protein) = 125g
Carbohydrate: 50% of 2,500 = 1,250 calories / 4 (calories per gram of carbohydrate) = 312.5g
Fat: 30% of 2500 = 750 calories / 9 (calories per gram of fat) = 83.3g
These percentages are general guidelines and may vary according to individual needs, health and fitness goals and the specific recommendations of a nutritionist or dietician.
Each macronutrient plays a specific role and is essential for a varied diet
Proteins
Proteins, derived from the Greek word ‘proteos’ meaning ‘first place’ or ‘primary’, are essential macronutrients found in many foods such as eggs, meat, fish and pulses. They are made up of 20 amino acids, often described as the ‘building blocks’ of life. Of these, 9 are essential and must be provided by the diet, while the other 11 are non-essential and can be manufactured by the body.
Their function and health benefits
Proteins play a crucial role in the growth, repair and maintenance of body tissue. They are essential for muscle building, enzyme regulation, nutrient transport and immune defence. They are also involved in hormone production, metabolism regulation and the transmission of nerve signals.
Which proteins should I choose?
- Animal proteins: Lean meat (chicken, turkey, fish), eggs, dairy products (yoghurt, cheese) and meat products (ham). Choose lean sources to limit saturated fats.
- Plant proteins: Pulses (beans, chickpeas, lentils), nuts and seeds (almonds, cashew nuts, chia seeds), and soya-based products (tofu, tempeh). They are rich in fibre and beneficial nutrients.
- Alternative proteins: Meat substitutes based on pea or soya proteins, ideal for reducing meat consumption while maintaining an adequate protein intake.
Vary your protein sources to obtain a full range of amino acids and essential nutrients.
Carbohydrates
Carbohydrates are macronutrients made up of carbon, hydrogen and oxygen. They can be assimilated (simple and complex carbohydrates) or not (fibre). Unlike fats and proteins, carbohydrates are not essential because the body can manufacture them from other macronutrients.
Their function and health benefits
Carbohydrates provide rapidly usable energy for brain function and muscle contraction. Fibre plays a key role in regulating weight, intestinal transit and cholesterol levels. It’s important to choose your carbohydrates carefully to avoid excessive storage and weight gain.
Which carbohydrates to choose?
Carbohydrates have a different impact on blood sugar levels depending on their glycaemic index (GI). Foods with a low GI (<55) are preferable as they prevent insulin spikes and keep blood sugar levels stable.
Low GI foods: Fresh and raw fruit, vegetables, pulses, gluten-free cereals (whole or semi-complete cooked al dente), potatoes and sweet potatoes (avoid frying and mashing).
Sweeteners: Choose honey, which is rich in antibiotic and antioxidant substances, rather than refined white sugar, which is harmful to health because of its high GI and lack of nutrition.
In short, choosing low-GI carbohydrates allows you to benefit from their energy without the inconvenience of insulin spikes and weight gain.
Lipids
Lipids, or fats, are the most energy-dense macronutrients, providing 9 calories per gram, more than double that of carbohydrates and proteins. Fats differ in the structure of their fatty acids, which can be classified into four families:
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
- Saturated fatty acids
- Trans fatty acids
Their function and health benefits
Although often demonised, fats are essential for the body to function properly. They provide energy for daily activities, form the structure of cell membranes and transport vitamins A, D, E and K. Lipids are also crucial for the brain, heart, arteries and the production of steroidal sex hormones. Even if you lose weight, it’s important to continue eating quality fats.
Which fats to choose?
Knowing the different types of fat is crucial to good health. Here’s an overview of the main fat families:
Polyunsaturated fatty acids : Essential for growth and cell function, these fats include omega 6 (supports the immune system and heart health) and omega 3 (beneficial for brain function).
Monounsaturated fatty acids: Non-essential but beneficial, found in olive oil, macadamia oil, oleic sunflower oil, avocados and oilseeds.
Trans fatty acids: Avoid, especially those found in ready meals, fast food and confectionery, as they increase the risk of cardiovascular disease.
Saturated fatty acids: Consume in moderation. Risky sources include coconut oil, coconut oil, palm oil and certain industrial products. They can increase the risk of cardiovascular disease.
It is recommended to limit saturated fatty acids to 12% of daily calories, and 8% for lauric, myristic and palmitic acids.
The idea is not to ban saturated fatty acids, but to consume them in moderation, giving preference to sources that are not harmful to health.
Fibre
Dietary fibre is a carbohydrate, but unlike carbohydrates, it is not digested by digestive enzymes and so is not absorbed. As a result, fibre does not provide our bodies with energy.
Function and health benefits
Fibre plays a crucial role in regulating intestinal transit, weight balance and cholesterol levels. Its benefits differ depending on whether it is soluble or insoluble.
Soluble fibre: benefits and sources
Soluble fibre dissolves in water to form a viscous gel in the intestine. It has six main benefits:
- Increases the feeling of satiety and reduces food intake.
- Prevent food cravings.
- Detoxify.
- Preserve the intestinal mucosa, the pillar of immunity and overall health.
- Promotes intestinal transit.
Found in fruit, vegetables, oats, pulses, seaweed and psyllium.
Insoluble fibre: benefits and sources
Insoluble fibres swell on contact with water and have mainly mechanical effects. They have three specific benefits:
- Controls appetite and calorie intake.
- Improves transit and prevents constipation.
- Prevent the risk of colorectal and digestive cancer.
- Found in pulses and whole grains.
Prebiotics
Prebiotics are soluble fibres with a particular chemical structure, including FOS (fruto-oligosaccharides) and inulin. They pass through the digestive tract without being digested, ferment in the intestines and stimulate the development of probiotics, thereby boosting intestinal health.
Prebiotics are found in artichokes, onions, garlic, Jerusalem artichokes, salsify, chicory and dandelion.
In short, fibre, whether soluble, insoluble or prebiotic, plays an essential role in our health, promoting good digestion, regulating appetite and preventing certain diseases.
A few sources on the breakdown of macronutrients
Here are some reliable sources for the distribution of macronutrients in relation to physical activity.
1. Dietary Guidelines for Americans:
The US government publishes dietary recommendations every five years. The current guidelines (2020-2025) recommend the following breakdowns for macronutrients:
- Protein: 10-35% of total calories
- Carbohydrates: 45-65% of total calories
- Fat: 20-35% of total calories
Source: Dietary Guidelines for Americans, 2020-2025
2. Academy of Nutrition and Dietetics :
The Academy of Nutrition and Dietetics provides specific recommendations for athletes and active people:
- Protein: 1.2-2.0 grams per kilogram of body weight per day, depending on training intensity
- Carbohydrates: 3-12 grams per kilogram of body weight per day, depending on the duration and intensity of physical activity
- Fat: around 20-35% of total calories, with a minimum of 0.5 grams per kilogram of body weight per day
Source: Academy of Nutrition and Dietetics Position Paper: Nutrition and Athletic Performance
3. World Health Organisation (WHO) :
The WHO proposes general recommendations on the distribution of macronutrients to maintain a balanced diet:
- Protein: 10-15% of total calories
- Carbohydrates: 55-75% of total calories
- Fat: 15-30% of total calories
Source: World Health Organization – Healthy diet
4. International Society of Sports Nutrition (ISSN):
The ISSN provides detailed recommendations for athletes and very active people:
- Protein: 1.4-2.0 grams per kilogram of body weight per day
- Carbohydrates: 5-10 grams per kilogram of body weight per day
- Fat: 20-35% of total calories
Source: International Society of Sports Nutrition Position Stand: Nutrient Timing
These sources provide guidelines based on scientific research and practices recommended by nutrition and sports professionals. Specific values may vary according to individual needs, objectives and health conditions. For personalised advice, it is always advisable to consult a professional nutritionist or dietician.
