It's important to know how macronutrients—carbohydrates, proteins, and fats—work together. These nutrients help provide energy and keep our body running smoothly. Understanding how they interact is key to a healthy diet.
Carbohydrates are the main source of energy for our bodies. They make up about 45-65% of the calories we eat each day. When we eat carbs, our body breaks them down into glucose, which gives energy to our cells.
For adults, around 130 grams of carbohydrates daily helps keep the brain working well. There are two main types of carbohydrates: simple and complex.
Proteins are super important for growing, fixing, and keeping our body healthy. They should make up about 10-35% of our daily calories.
The suggested amount of protein is around 0.8 grams per kilogram of body weight. For example, a man weighing 70 kilograms should eat about 56 grams of protein every day. Proteins are made of smaller parts called amino acids. Nine of these amino acids are essential, meaning we need to get them from food.
When we don’t have enough carbs, proteins can also give us energy, providing about 4 calories for every gram.
Fats are crucial for helping our body absorb certain vitamins (A, D, E, and K) and for building cell structures. Fats should make up about 20-35% of our daily calories.
There are different types of fats: saturated, unsaturated, and trans fats. Unsaturated fats are the healthiest for our hearts. Each gram of fat gives around 9 calories, making fats the most energy-rich macronutrient.
The way carbohydrates, proteins, and fats work together can improve how our bodies function. For example, eating carbs and proteins at the same time can help our muscles recover better after exercising. When we eat a meal with both, it helps our body absorb nutrients more effectively.
To stay healthy, try to eat a mix of these macronutrients. A simple way to think about it is the 40-30-30 rule:
This balance helps ensure you get the energy and nutrients you need to feel great and perform well.
It's important to know how macronutrients—carbohydrates, proteins, and fats—work together. These nutrients help provide energy and keep our body running smoothly. Understanding how they interact is key to a healthy diet.
Carbohydrates are the main source of energy for our bodies. They make up about 45-65% of the calories we eat each day. When we eat carbs, our body breaks them down into glucose, which gives energy to our cells.
For adults, around 130 grams of carbohydrates daily helps keep the brain working well. There are two main types of carbohydrates: simple and complex.
Proteins are super important for growing, fixing, and keeping our body healthy. They should make up about 10-35% of our daily calories.
The suggested amount of protein is around 0.8 grams per kilogram of body weight. For example, a man weighing 70 kilograms should eat about 56 grams of protein every day. Proteins are made of smaller parts called amino acids. Nine of these amino acids are essential, meaning we need to get them from food.
When we don’t have enough carbs, proteins can also give us energy, providing about 4 calories for every gram.
Fats are crucial for helping our body absorb certain vitamins (A, D, E, and K) and for building cell structures. Fats should make up about 20-35% of our daily calories.
There are different types of fats: saturated, unsaturated, and trans fats. Unsaturated fats are the healthiest for our hearts. Each gram of fat gives around 9 calories, making fats the most energy-rich macronutrient.
The way carbohydrates, proteins, and fats work together can improve how our bodies function. For example, eating carbs and proteins at the same time can help our muscles recover better after exercising. When we eat a meal with both, it helps our body absorb nutrients more effectively.
To stay healthy, try to eat a mix of these macronutrients. A simple way to think about it is the 40-30-30 rule:
This balance helps ensure you get the energy and nutrients you need to feel great and perform well.