How Much Fat to Eat When Focusing on MACROS

 

The advantage of a focused diet, that is, when you determine what your goal is, whether it is to lose weight, lose accumulated fat, gain muscle mass, etc., is that thanks to the distribution of the 3 macronutrients on your plate you can adjust your caloric intake, as well as a balanced absorption of nutrients with the certainty of achieving your goal.

We have already learned how to obtain the maintenance caloric expenditure, which is the basis for determining your goal. From there, depending on your activity level and the appropriate amount and distribution of macronutrients, you are on the road to success. Here you will find the link to the article and video that explains how the distribution of proteins, fats and carbohydrates in your diet works in order to obtain the results you are looking for.

We have also seen that protein not only helps repair tissue, but is crucial for brain, hormonal and liver functions. Also, 20-30% of the calories from the protein you consume are used to digest that protein, which means you can consume a little more than the established amount, since clearly that protein will be used.

In contrast, only 5-15% of calories from fat or carbohydrates are required to digest these macronutrients, so you need to be a little more careful in your intake.

But don't look down on fat because its consumption has specific advantages if your goal is to lose weight, improve athletic performance or simply improve your overall health and that's because,

• Increases the feeling of satiety : Healthy fats help you feel full for longer, reducing the likelihood of overeating and snacking between meals. This is because fats are more calorie-dense than carbohydrates or proteins, providing a greater feeling of satisfaction and satiety after eating.
• Eating healthy fats can boost your metabolism , which helps you burn more calories. This is especially true for diets that replace carbs with fat, as the body becomes more efficient at burning fat for energy.
• Fats slow down the digestion of carbohydrates, which helps regulate blood sugar levels and reduces sugar cravings . This can prevent spikes and dips in energy levels, making it easier to maintain a calorie deficit needed for weight loss.
• Eating healthy fats helps absorb fat-soluble vitamins (A, D, E, K), which are essential for overall health and can support metabolic processes that contribute to weight control.
• Improves cholesterol levels : Replacing saturated and trans fats with unsaturated fats can improve cholesterol levels by increasing HDL (good cholesterol) and decreasing LDL (bad cholesterol), promoting heart health during weight loss efforts.

In addition, it is imperative to consume enough fat, and hopefully the healthiest, because it is needed for other very important functions.

• Energy and Cellular Function : Healthy fats are an important source of energy and are essential for supporting cell growth. They help protect organs and maintain body temperature.
• Inflammation and brain health: Healthy fats are involved in reducing inflammation and supporting brain health. Omega-3 fatty acids, in particular, are important for brain function and may improve mood and cognitive functions.
• Skin and bone health : Essential fatty acids contribute to healthy skin by influencing inflammatory responses, but also by helping to maintain strong bones.

According to the general recommendation, daily fat intake should be around 30% of your total daily calorie intake. Remember that 1 g of fat is equivalent to 9 kilocalories.

To clarify how much of each macronutrient you should consume per day, depending on your goal, I will give you an example:

First you need to establish your Total Caloric Expenditure

We need your basal metabolic rate or BMR whose formula is:

• Men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
• Women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

 

Now your Total Daily Caloric Expenditure results from your BMR which you just made up for your physical activity level ( NAF) represented in the following table:

 

GCDT = BMR X NAF

 

NAF	PHYSICAL ACTIVITY RATE	DESCRIPTION
Sedentary	1.55	Office worker doing little or no exercise
Moderately active	1.85	For example: • Person with a sedentary job who does cardio/weight training 1 hour a day • Person with a job that involves walking during work hours and no exercise outside of work
Very active	2.2	For example: • Person with a job that involves moderate activity for approximately 8 hours a day • Person with a sedentary job who swims (or similar) 2 hours a day • Person with a sedentary job who does cardio and weight training 2 hours a day
Extremely active	2.4	For example: • Competitive cyclist (3-4 hours daily, or equivalent sport) • Person with a job that involves moderate activity for ~8 hours daily who also does cardio for 1 hour daily

                                           https://www.myprotein.es/thezone/nutricion/calculadora-de-macros/

 

 

Now, to calculate your macronutrients there are applications, but here is the link to a very simple calculator that can help you: https://www.myprotein.es/thezone/nutricion/calculadora-de-macros/

According to the data provided, these would be the results:

According to the data we have entered and which refers to a moderately active person who wants to lose weight/fat, it results in a macronutrient distribution of 162g of Carbohydrates, 195g of protein and 68g of fat throughout the day.

These amounts do not have to be consumed all at once; you can divide them into two, three, or four meals throughout the day. The key is to stick to the number of calories set by the daily caloric expenditure formula and the amounts obtained by the macronutrient calculator .

Considering the proportion of macronutrients in your daily diet, on average it is recommended that you consume between 1-2 grams of fat per kilogram of ideal weight (and maybe a little more if you are an active person). That is, if you are currently weighing 65 kilos and you want to lose 5 kilos of weight, you should do the calculation in relation to your ideal weight, in this case 60 kilos.

Consume about 1 gram of healthy fat per kilogram of lean weight.

Try to consume healthy fats, such as olive oil, some aged cheeses such as peccorino or Dutch cheese, which, the more aged, may contain more fat and less dairy. Eggs from free-range chickens; omega-3 fats mainly found in fish such as salmon, tuna, sardines and, as far as possible, from fish caught in their natural habitat.

These proportions would be adjusted according to the nutritional approach you prefer, whether it is low-carb, ketogenic, Mediterranean diet, vegan, vegetarian, paleo, etc.

 

According to Anthony Collova, the designer of this macronutrient-focused approach,

“By focusing on macronutrients rather than mere calorie counting, IIFYM (when tailored to your macros) serves as an enlightening educational tool, especially for those unfamiliar with the nutritional breakdown of foods.

Take, for example, a comparison between 150 grams of salmon and a chocolate bar: even though the calorie count is similar, their macronutrient profiles differ significantly.

Because?

Although both are rich in fat, the carbohydrates in the chocolate bar are much higher. On the other hand, salmon is rich in protein.”

For this reason, by knowing the macronutrient content of foods , you can determine and meet your personal macronutrient needs, especially if you are not very familiar with tracking macros.

Don't miss the next installment where we will talk about how to adjust carbohydrates in your diet, the table with the most appropriate foods to learn how to manage your macros and some useful tips so that, whatever your health goal is, you can successfully achieve it.