Macronutrients: Carbohydrates, Proteins and Fats

Macronutrients mean that we need these nutrients in large quantities. I will also help you understand the calories which should come from each macronutrient taking the example of a 2000 calorie diet.

We have 3 Macronutrients, Let’s talk about these in detail:- 

1. CARBOHYDRATES– They are the main source of energy for our body and are commonly known as carbs.
   
   1g of carbs provide us with 4kcal energy.
   They are further divided into two categories- Simple carbs which are easily and quickly absorbed by our body and Complex carbs which take more time to be digested and absorbed.
   Simple carbs include foods like fruits, milk, candy and sugar.
   Complex carbs include foods like oats, sweet potatoes, brown rice and mostly foods with more fibre.
   Carbohydrates help us fuel our brain, kidneys, heart muscles, digestion etc.
   The Daily Dietary Allowance for carbs is around 45-65% calories. It means that in a 2000 calorie diet, 1000-1200 calories should come from CARBS.

2. FATS– They are the second main source of energy for our body.
   
   1g of fats provide us with 9Kcal of energy.
   Fats are used for energy and are also stored as body fat. Fats are further divided into Saturated and Unsaturated fats.
   Saturated fats are solid at room temperature and are commonly known to raise the bad cholesterol, LDL; eg red meat, butter, ghee.
   Unsaturated Fats are liquid at room temperature and are predominantly derived from plant and plant sources; eg, olive oil, nuts, avocados etc.
   Fats strengthen the immune system, protect our liver and also promote healthy bones.
   The Daily Dietary Allowance for fats is around 20-35 % calories. It means that in a 2000 calorie diet, 300-400 calories should come from FATS.

3. PROTEIN- They are commonly known as the building block of our body.
   
   1g of proteins provide us with 4Kcal of energy.
   Protein sources include eggs, low fat dairy, chicken, soybean etc. Proteins can be further classified as amino acids. We have 9 essential amino acids (EAA) which our body cannot produce naturally and 11 non essential amino acids which our body can produce naturally when needed.
   They provide structure and growth to the body. Protein also help in cell repair, muscle development and in various catalysing reactions.
   The Daily Dietary Allowance for proteins is around 10-35% calories. It means that in a 2000 calorie diet, 300-400 calories should come from PROTEINS.
   Also, it is recommended for an adult to eat 0.8-2.0g of proteins per body weight (kg) daily, depending on the level of physical activity. 
   Read more about protein requirements.

You cannot achieve your fitness goals by eliminating any particular food group. You need to consume all the three macronutrients and need to work on changing your lifestyle and adopting healthy eating habits.