Diet Trend: Everything You Need To Know About Macros And Micros
- Mehak Vohra
Updated : January 20, 2022 05:01 IST
With health consciousness at an all-time rise, it has become essential to know what we put in our bodies and how much. This article does a deep dive to evaluate whether you should keep a check on macronutrients and micronutrients.
For the unversed, macronutrients are mainly proteins, carbohydrates, fibres, and fats, while micronutrients include all types of vitamins, thiamine, riboflavin, niacin, minerals, etc. Even though they're required in smaller quantities, micronutrients are just as important as macronutrients.
Macronutrients are measured in grams (g) and micronutrients are quantified in milligrams and micrograms.
Should You Be Measuring Your Macros and Micros?
The process of measuring your macros and micros is complicated and requires individuals to weigh all of their foods and further note the divisions for all those nutrients. There are however some diets that need you to check your macro and micro levels. These include:
Super 30 diet
Adjusting the amounts or ratios of macros and micros may help a person manage their weight and muscle tone.
There are also claims that awareness about the quantities of these nutrients has led people to be more mindful of their consumption.
How Much Of Each Do You Need?
Carbohydrates: A person needs 130 g of carbs every day. It makes up 45–65% of their daily calorie intake. In order to lose weight, people need to cut back on carbs.
Protein: Daily, females need 46 g of protein while males require 56 g. Around 10–30% of their daily calorie intake should be from protein. For people bulking up, protein can take up a greater percentage.
Fats: Fats should make up 20-35% of your daily calorie intake. Individuals partaking in Keto Diet should incorporate more fats in their diet.
Fibers: On average, you need 22-33g of fibre daily.
Micronutrients are dependent vastly on gender, age, and lifestyle choices. So, it is always more suitable to consult a nutritionist or trainer about the specifics.