Whether you have been keto for a while or are just starting to look into this way of eating, you have definitely bumped into the term “macros” and the concept of “finding your macros.” But why do they matter?
“Macros” is shorthand for macronutrients, and they are compounds that your body uses for growth, maintenance, and repair—e.g. everything. Macronutrients are the largest nutrients your body needs and in the highest quantities. There exist three macronutrients: carbohydrates, fats, and proteins. [1]
Let us mentally metabolize these macronutrients to see how they each support the body’s basic daily functions as well our health goals—whether that is weight loss, physical performance, or healing of autoimmune, neurological, emotional, or other disease conditions—and what can happen if you do not get the right mix, or ratio, of these macros.
During digestion, protein is broken down into amino acids that can form new proteins, used in growth and repair, or glucose, used to generate energy molecules like ATP. [1] Protein has important functional roles in the body that include:
A lack of sufficient protein intake can result in:
Too much dietary protein, on the other hand, can result in:
Unrefined carbohydrates are broken down into glucose in a multi-step process to generate fuel for bodily processes. [1] Carbohydrates can have important characteristics such as:
When carbohydrate intake is suppressed:
When dietary carbohydrate intake is too high, it can yield:
Fat is broken down into fatty acids that can be used to create ATP, lipids with a multitude of functions in the body, and our favorite fuel, ketones! [1] (As an aside, we are referring to healthy, natural fats; we assume you are already avoiding trans fats, vegetable oils, and other bad fats).
Fat can function in your body in a number of ways:
A lack of sufficient dietary fat can result in:
Too much dietary fat, however, can lead to:
Tortora, G., Derrickson, B. (2015). Introduction to the Human Body, 10th Edition.Hoboken, NJ: John Wiley & Sons, Inc. p. 469, 474, 477, 478.
Fallon, S. (2001). Nourishing Traditions. Brandywine, MD: NewTrends Publishing Inc. p. 4, 26.
Ballantyne, S. (2017). Paleo Principles. Las Vegas, NV: Victory Belt Publishing. p. 52.