Macros calculator: What are the daily macronutrient requirements? How do I calculate my macros?

Show summary Hide summary

• 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 distribution:
• Each macronutrient plays a specific role and is essential for a varied diet
• Proteins
  • Their function and health benefits
  • Which proteins should I choose?
• Carbohydrates
  • Their function and health benefits
  • Which carbohydrates to choose?
• Lipids
  • Their function and health benefits
  • Which fats to choose?
• Dietary fiber
  • Function and health benefits
  • Soluble fibers: benefits and sources
  • Insoluble fibres: benefits and sources
  • Prebiotics
• Some sources on macronutrient distribution
  • 1. Dietary Guidelines for Americans:
  • 2. Academy of Nutrition and Dietetics:
  • 3. World Health Organization (WHO):
  • 4. International Society of Sports Nutrition (ISSN):

---

Macronutrient requirements vary according to level and type of activity

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 supplied 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 tissues. They are essential for muscle building, enzyme regulation, nutrient transport and immune defense. They are also involved in hormone production, metabolism regulation and nerve signal transmission.

Which proteins should I choose?

• Animal proteins: Lean meats (chicken, turkey, fish), eggs, dairy products (yoghurt, cheese), and meat products (ham). Choose lean sources to limit saturated fats.

• Plant proteins: legumes (beans, chickpeas, lentils), nuts and seeds (almonds, cashews, chia seeds), and soy-based products (tofu, tempeh). They are rich in fiber and beneficial nutrients.

• Alternative proteins: Meat substitutes based on pea or soy 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 composed of carbon, hydrogen and oxygen. They may be assimilable (simple and complex carbohydrates) or non-assimilable (fiber). Unlike lipids and proteins, carbohydrates are not essential, as the body can manufacture them from other macronutrients.

Their function and health benefits

Carbohydrates provide rapidly usable energy for brain function and muscle contraction. Fiber, for its part, plays a key role in regulating weight, intestinal transit and cholesterol levels. It’s important to choose the right carbohydrates to avoid excessive storage and weight gain.

Which carbohydrates to choose?

Carbohydrates have a different impact on blood sugar levels, depending on their glycemic index (GI). Foods with a low GI (<55) are preferable, as they avoid insulin spikes and keep blood sugar levels stable.

Low GI foods: Fresh and raw fruit, vegetables, legumes, gluten-free cereals (whole or semi-complete cooked al dente), potatoes and sweet potatoes (avoid frying and mashing).
Sweeteners: Choose honey, rich in antibiotic and antioxidant substances, rather than refined white sugar, which is harmful to health due to its high GI and nutritional poverty.
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 energetic 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 demonized, lipids are essential to the proper functioning of the body. They provide energy for daily activities, form the structure of cell membranes, and transport vitamins A, D, E, K. Lipids are also crucial for the brain, heart, arteries and the production of steroidal sex hormones. Even when losing weight, it’s important to continue consuming quality fats.

Which fats to choose?

Knowing the different types of lipids is crucial to good health. Here’s an overview of the main lipid families:

Polyunsaturated fatty acids : Essential for cell growth and 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-made meals, fast food and confectionery, as they increase the risk of cardiovascular disease.

Saturated fatty acids: Consume in moderation. Risky sources include coconut oil, copra 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.

This does not mean banning saturated fatty acids, but rather consuming them in moderation, giving priority to sources that are not harmful to health.

Dietary fiber

Dietary fiber is a carbohydrate, but unlike carbohydrates, it is not digested by digestive enzymes and therefore not absorbed. As a result, fibers do not provide our bodies with energy.

Function and health benefits

Fiber plays a crucial role in regulating intestinal transit, weight balance and cholesterol levels. Their benefits differ according to whether they are soluble or insoluble.

Soluble fibers: benefits and sources

Soluble fibers dissolve in water to form a viscous gel in the intestine. They have six main benefits:

• Increases satiety and reduces food intake.
• Prevent food cravings.
• Detoxify.
• Preserve the intestinal mucosa, a pillar of immunity and overall health.
• Promotes intestinal transit.

Found in fruits, vegetables, oats, pulses, seaweed and psyllium.

Insoluble fibres: benefits and sources

Insoluble fibers swell on contact with water and have mainly mechanical effects. They have three specific benefits:

• Control appetite and calorie intake.
• Improve transit and prevent constipation.
• Prevent the risk of colorectal and digestive cancer.
• Found in pulses and whole grains.

Prebiotics

Prebiotics are soluble fibers with a particular chemical structure, including FOS (fruto-oligosaccharides) and inulin. They pass through the digestive tract undigested, fermenting in the intestines and stimulating the development of probiotics, thereby boosting intestinal health.

Prebiotics are found in artichokes, onions, garlic, Jerusalem artichokes, salsify, chicory and dandelion.

In short, fiber – whether soluble, insoluble or prebiotic – plays an essential role in our health, promoting good digestion, regulating appetite and preventing certain diseases.

Some sources on macronutrient distribution

Here are a few reliable sources on the distribution of macronutrients in relation to physical activity.