Macronutrients 101: Carbs, Protein & Fats Explained
Master the big three nutrients, nail your portions, and build a balanced plate in minutes.
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Hook
**Swap just 10 % of daily calories from ultra‑processed carbs to quality protein and you could cut hunger by 25 %.**
TL;DR
- **Carbs** fuel brain & muscles
- **Protein** repairs every cell
- **Fats** absorb vitamins & steady energy
- Target : 45‑65 %‑carb | 10‑35 %‑protein | 20‑35 %‑fat (by calories)
What are macronutrients?
Nutrients required in gram amounts that provide energy: **carbohydrates (4 kcal g‑¹)**, **proteins (4 kcal g‑¹)**, and **fats (9 kcal g‑¹)**.
1. Carbohydrates
- **Complex** (oats, beans) = fibre + slow glucose
- **Simple** (table sugar) = quick spike
- RDA: min 130 g/day for brain glucose
2. Protein
- Builds muscle, enzymes, hormones
- Aim 0.8‑1.6 g kg‑¹ body weight (higher for athletes)
- Mix plant & animal sources for full amino profile
3. Fats
- **Unsaturated** (olive oil, nuts) = heart‑protective
- **Saturated** (butter) → limit < 10 % calories
- Helps absorb vitamins A, D, E, K
Building a balanced plate
| Plate | % Volume | Example |
|-------|----------|---------|
| Veg & fruit | 50 % | Salad + berries |
| Protein | 25 % | Grilled chicken |
| Whole‑grain carb | 25 % | Quinoa |
| Fat | drizzle | 1 tbsp EVOO
Myth vs Fact
| Myth | Fact |
|------|------|
| “Carbs make you fat.” | Excess *calories* do; whole‑grain carbs aid satiety. |
| “High protein damages kidneys.” | No risk in healthy people up to 2 g kg‑¹. |
| “Low‑fat is always better.” | Quality unsaturated fat supports hormones & brain.
Take‑home message
Prioritise complex carbs, adequate protein and healthy fats; adjust ratios to goals and activity.
References
1. Institute of Medicine DRIs, 2020.
2. FADA Position Paper on Macronutrient Distribution, 2023.
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