Whether you’re focused on losing weight, maintaining weight, or building muscle, diet plays a vital role in your progress. Tracking calories is a great place to start, but calories don’t tell everything.
Setting macro goals, or how much of each macronutrient you consume each day, can help you adjust your diet. For example, increasing protein is associated with better weight loss results.
Learn about macros and their functions
Macronutrients, also known as “macros,” are the three main nutrients your body needs to function: carbohydrates, proteins, and fats.
The importance of each macronutrient
Here’s a crash course on what each macronutrient does for the body.
carbohydrate
Although low-carb eating plans have become a focus in recent years, carbohydrates are an integral part of a balanced diet. The body converts carbohydrates into glucose to provide energy for physical activity.
But the type of carbohydrates makes a difference.
When you look at the total grams of carbs for the day, the number doesn’t differentiate between complex carbs and simple carbs. But from a health and weight management perspective, there are significant differences.
Simple carbohydrates, such as refined sugar, have lower nutritional value than complex carbohydrates. A recent critical review found that overconsumption of refined carbohydrates can lead to increased rates of obesity, depression and other chronic diseases.
Complex carbohydrates, on the other hand, are a good source of fiber, vitamins, and minerals. They promote gut health and may help improve mood. Complex carbohydrates in whole grains and vegetables digest slowly, keeping you feeling fuller longer and promoting weight loss. Overall, healthy carbs can boost energy and prevent afternoon cravings.
If you want to modify your diet to support weight loss, replacing simple carbs with complex carbs is a great place to start, even if it doesn’t change your macro ratios.
protein
Protein is made up of amino acids, which are the building blocks of our bodies. Increased protein content can help build and repair bones and muscles, transport other nutrients throughout the body, and increase resting metabolism.
If you’re trying to lose weight and want to adjust your macro ratio, increasing protein is one step to consider. A high-protein diet can help you feel full, which can lead to weight loss and prevent weight gain. Eating more protein can also increase your lean body mass (muscle tissue), which helps you burn more calories during the day.
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fat
Dietary fat helps our bodies absorb the vitamins they need. They also provide focused energy and help us feel full. But fat is calorie dense, so it’s important to consume it in moderation.
If you’re on a weight loss journey, following your allotted fat macros can help you stay within range rather than overdo it. Since fat is very caloric, it’s easy to consume too many calories when indulging in fatty foods. Healthy fats are key, though, as they contain unsaturated fats that are vital to our health. Fat of any type contains nine calories per gram, while carbohydrates or protein contain four calories per gram. Consuming fewer calories can help you achieve a calorie deficit, which can lead to weight loss.
What is the ideal carbohydrate protein to fat ratio?
The 2015-2020 Dietary Guidelines for Americans recommend eating within the following ranges:
- Carbohydrates: 45%–65% of calories
- Fat: 25%–35% of calories
- Protein: 10%–30% of calories
MyFitnessPal Default Goals
MyFitnessPal currently has default goals in the app that align with the Dietary Guidelines for Americans. Here’s how they break down: 50% from carbohydrates, 30% from fat, and 20% from protein.
These preset goals are a starting point. To help you visualize some modest modifications you might consider making based on your personal goals, check out this table, which shows ranges that illustrate reducing carbohydrate and fat calories while increasing protein:
For those primarily interested in reducing carbohydrate calories, the lower recommended range is 45% of daily calories. Anything below that makes it difficult to get enough fiber (which also helps create a feeling of fullness). If you cut back on too many carbs, you may feel more sluggish throughout the day.
Adjust diet
The optimal macronutrient ratio for weight loss depends on your personal goals, current health, and activity level. If you want to adjust your current ratios, start slowly with modest adjustments rather than drastically changing your diet.
Tracking your progress in the MyFitnessPal app can help you determine whether your macro ratios are contributing to your results.
Want a weekly summary of insights into your nutrition and records? Download the MyFitnessPal app for free and get your weekly digest!
Frequently Asked Questions About Macronutrients
How to accurately track macros?
If you’re adjusting your macros, use a food tracking app to keep accurate records. MyFitnessPal makes it easy with a barcode scanner to instantly add macro details to your daily food diary. We’ll also save your favorite meals so you only have to enter nutritional information once.
The MyFitnessPal app also provides insights with visual charts, percentages, and progress details to help you make smarter choices.
Is it possible to lose weight without tracking macros?
There are many paths you can take on your weight loss journey, such as reducing your calorie intake to maintain a caloric deficit.
What if you are a vegetarian or vegan?
Many plant-based options will meet your protein, fat, and carbohydrate intake goals. Beans, tofu, peas and lentils are rich in protein, while avocados, nuts and seeds contain healthy fats. You can also get fiber and complex carbohydrates from whole grains, vegetables, and fruits.
Bottom line: Adjust macronutrient ratios based on your goals
If it’s time to adjust your diet, tracking your macros for weight loss is a great place to start. Proportion.
Originally published April 9, 2020 | Updated September 17, 2024
The post Carbohydrate, Protein, and Fat Ratios: The Role of Macronutrients in Weight Loss appeared first on the MyFitnessPal Blog.
