What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be
the chemical compounds that humans consume in large quantities that provide bulk
energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions
also include water, air, calcium, sodium, chloride ions, and some other substances,
along with more typical macronutrients, since they are needed in large quantities by the
human body. In this calculator, we only calculate daily carbohydrate, protein, and fat
needs.

Micronutrients are another essential part of human nutrition and consist of

vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While
macronutrients are necessary daily in amounts on the order of grams, humans typically
only need fewer than 100 milligrams of micronutrients each day.

Protein
 Proteins are organic compounds comprised of amino acids, and are one of the
types of macronutrients. Amino acids are essential to a person's well-being, and there
are certain amino acids that can only be obtained through diet. These amino acids are
typically referred to as "essential amino acids," and are obtained by humans and other
animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-
based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are
sometimes used by people who are trying to build muscle. Although protein is a
necessary part of the human diet, as with most things, moderation is important. There
are also healthier and unhealthier proteins.

Healthier proteins include:

 Soy
 Beans
 Nuts
 Fish
 Skinless poultry
 Lean beef
 Pork
 Low-fat dairy products

Unhealthier proteins include:

 Fried meats
 Processed meats (deli meats, sausages, fast-food burgers etc.)
 High sugar yogurts
 Processed protein bars
 Many cheeses

Carbohydrates (Carbs)

Carbohydrates, often referred to as simply "carbs," are compounds that are

typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate,
while starch and fiber are complex carbohydrates. Carbohydrates are often also
classified based on the number of saccharides that comprise them: monosaccharides,
disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and
disaccharides are often referred to as "simple carbohydrates," while oligosaccharides
and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for

humans, as well as other animals. Polysaccharides such as cellulose cannot be easily
metabolized by many organisms, including humans, but can still provide them with
valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form
of sugar (common in processed foods) can have negative health effects, but more
complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.),
particularly those that provide dietary fibers, are beneficial, and necessary for the human
body.
Fat

Fats are molecules that are comprised primarily of carbon and hydrogen atoms.
Common examples include cholesterol, phospholipids, and triglycerides. Although fats,
in the context of nutrition, are typically viewed as unhealthy, they have both structural
as well as metabolic functions, and are a necessary part of the human diet. They are also
highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of
dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats,
trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids.
Generally, saturated and trans fats are considered unhealthy fats, while
monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be
healthier, better sources of fat for the body.

General recommendations from the Dietary Guidelines for Americans for 2015-
2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to
comprise less than 10% of calories consumed per day, and ideally replacing saturated
fats in the diet with monounsaturated and polyunsaturated fats.

Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly

based on a number of factors including height, weight, age, and activity level, along
with whether the person wants to maintain, lose, or gain weight. The values returned by
the calculator are based on two equations for estimating the basal metabolic rate (BMR)
or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is
calculated, they are then multiplied by an activity factor to estimate daily caloric needs.
The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly
based on physical characteristics such as body weight and height. The Katch-McArdle
Formula calculates RDEE, which takes lean body mass into account. The Katch-
McArdle Formula can be more accurate for people who are leaner and know their body
fat percentage.

Based on the above factors, an average person may need to consume anywhere
from 1600-3000 calories a day. The recommendations are generally higher for men
(2000-3000) than women (1600-2400), and an increased activity level requires more
calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the
human body, their daily needs can be calculated based on the daily caloric need. The
values returned by the calculator are an estimate based on standards and guidelines
provided by a number of institutions, such as the American Dietetic Association,
Centers for Disease Control and Prevention, World Health Organization, and more.