Let’s do a deep dive on Macros.

Have you hear the term “macros” before? It is short for Macronutrients. All food contains one (or more) of the three macronutrients.

The three Macronutrients are:

• Protein

• Carbohydrate

• Fat

Sound Familiar? You’ve probably heard that carbs are evil, or that fat-free is better, or that you don’t get enough protein. But what do each of these do? And do we need them all?

First let’s understand exactly what they are. Food is broken down into energy for our bodies. That energy is measured by calories. Each macro is a certain number of calories. For example, if you eat 2000 calories in a day, that means you ate so many grams of protein, carbs, and fats that equaled 2000 calories. Protein and carbs are about 4 calories per gram, and fats are about 9 calories per gram.

You don’t necessarily need to know all the complexities of calories, but it’s good to know the basic science.

Now, let’s talk about protein. Protein is the building block of muscle, it’s essential for building and repairing tissues in the body. It helps in the formation of enzymes, neurotransmitters, and other essential molecules. Pretty easy to see why it’s so important, right?

Protein is primarily found in meat, eggs, dairy, and vegetables. Here are a few examples:

One large egg has 6 grams of protein.

One small chicken breast has about 26g of protein (in 4 ounces, which is about the size of your palm)

Ground beef and steak have around 20-30g per 4 ounces, depending on the cut.

Most fish and shrimp have 20-30g per 4 ounces.

A glass of milk has about 8g of protein.

A serving of peanut butter has about 7g of protein.

Most nuts have 4-6g per serving.

Cottage cheese has 13g in ½ a cup.

Most other cheeses have 3-7g per serving.

Oatmeal has 6g in ½ a cup.

Most vegetables and breads have a couple grams per serving. There are a few kinds that have more than that.

How Much Protein Do You Need A Day?

Like most answers to questions in the area of fitness and nutrition, it depends. It depends on your age, height and weight, sex, activity level and muscle mass. The larger you are the more you need, especially if your size consists of muscle mass. Men typically need more than women. The older you are, the more you need. The more active you are, the more you need.

You may have heard a ton of different answers to the above question. A fixed amount like 100, 120 or 150 grams. You may have heard 1g per pound of body weight. You may have heard 1g per kg of body weight, or a certain percentage of your calories. You may have heard 65 grams per day. Are any of those correct?

Let’s break it down. The daily minimum required amount for an average adult is 65 grams. That comes from the dietary guidelines set by the USDA and HHS.

A lot of people in the fitness industry push for 1g per pound of bodyweight. That may be realistic for a smaller person, but difficult to get if you weigh 200+ pounds.

You might not even need that much. Some doctors are recommending in the area of 100-120 grams per day for the average person. This could be a good place to start.

If you want an accurate calculation of exactly how much you need, click the link at the end of this page and schedule a 15 minute session with me.

Can You Get Too Much Protein?

Yes, but for a completely healthy person it would be pretty hard. Some studies have shown even up to 3g per pound of bodyweight didn’t have any adverse effects.

If you have a chronic disease or kidney disease, you would want to check with your doctor. Certain ailments will affect how much protein you could safely consume.

Does Protein Timing Matter?

Not enough to make a difference for most people.

The most important factor is getting enough total protein per day, doesn’t matter how, or when. This would make up something like 75% of the bucket.

Next would be distributing that protein throughout the day. Having some in the morning, afternoon, and evening. This might be something like 10% of the bucket.

Then, the type of protein, the timing, and the protein per meal are gonna make up about 5% each. In the grand scheme of things, not that much.

If you aren’t getting the 75%, the 5% isn’t going to help you pass.

Shoot for hitting your total protein target as many days as you can. Even 5-6 days per week is enough to make progress.

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If you’re interested in finding out more, reach out to me on social media.

Next week:

Next we will go deep on the next macronutrient, carbohydrates.

Let’s make this the best week yet, I know you will! See you next week!

If you’re interested in nutrition coaching, sign up for a free 15-minute phone call: