Probably one of the most common questions we get when discussing nutrition with our clients, how to structure your macronutrients in your food intake.
There's a lot of conflicting information out there, so we thought we would break it down into the actual research supported info. We are here to help you better understand how to structure your macronutrients!
Protein: Start with this, this should be the basis for your eating program and each meal should have this as the centrepiece. You want to be aiming for 1-1.6g/kg of bodyweight, with the lower amount of the range being for people who are conducting minimal physical activity and the higher amount being for people conducting intense physical activity. Overall you should be aiming to hit within that range each day.
Fat: This should be your next consideration. Most studies suggest between 20%-35% of your daily calorie intake should be from Unsaturated fats. Realistically aim for 30% of your calorie intake from fat, with the majority of that fat being unsaturated.
Carbohydrates: the remainder of your calories should come from carbohydrates, this will vary from person to person based on how much of your calories are taken up by your protein and fat intake.
An example of structuring this for a 100kg adult who requires 2,000 calories per day would be:
Protein: 100kg and aiming for 1-1.6g/kg of bodyweight. Consume between 100g and 160g of protein per day, which amounts to 400-640 calories per day.
Fat: 30% of total daily calories, so 600 calories from fat. This would equate to about 66g of fat per day.
Carbohydrates: the remaining calories. Which would be between 760 and 1000 calories, equating to 190-250g.
These are just examples, and remember, standardised recommendations are just those, they do not take into account your specific requirements.
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