Since I'm back on a public fitness swing of the pendulum, I thought I would share a few thoughts about arguably the most important element of a healthy diet: macros. [I have attached a variety of macros ratios, as put forward by many of the most common guidelines.]
Sure, you need to get your various micronutrients as well, but for people who are aiming at weight loss (or weight gain), body composition, body type, and so forth, macronutrients are the focus (esp. for those who are trying to be healthier but are loathe to count calories -- I know, who isn't?).
So, I have often been asked -- and also challenged -- about what I think is an "ideal" macros ratio. Before I try to answer that, let's remind ourselves what macros are. Macronutrients are lumped into three broad categories: Proteins, Carbohydrates, and Fats. Finding the "ideal" ratio of these three is a vital first step toward fitness.
Now, when I say "ideal," I do not mean there is a "one size fits all" amount of macronutrients from each category. What is important is the ratio, as different people have different energy needs (or goals), and so will consume more or less calories on a daily basis. Equally important is that this "golden" ratio is not an exact ratio, but a range -- again, owing to both individual needs/goals but also to individual circumstance (you won't always be able to hit a precise ratio... in fact, you will most likely hit it only very rarely).
So, what is the "golden" ratio? No, not 1.6181 (although we could experiment with that number as well; the results are interesting). As many of you know who have discussed these things with me or observed discussions I have been party to, I argue that a ratio of 25% Protein, 25% Carbohydrate, and 50% Fat is an "ideal" ratio. There is a primary (theoretical) reason for this, and also a secondary (practical) one.
First, our bodies are designed to burn fat for fuel, not sugar. We see daily what the results are of a high carbohydrate diet based around refined and processed sugars and grains: a list of ailments that falls under an umbrella heading of Metabolic Syndrome, characterised by an increased resistance to insulin has a host of problems associated with it. Just Google "metabolic syndrome" and "insulin resistance." The data is out there, and it is unequivocal. We need to consume fewer carbohydrates than the Standard American Diet (SAD) contains, and far fewer even than the USDA %DV's for carbohydrates. Given that the current percentage stands at about 65%, almost two-thirds of our diets are based on sugar. We have to change that.
We could just swap the values for carbohydrates and fats, and start consuming 65% of our calories from fat and 20% of them from carbohydrates... this is what one standard version of macros ratios recommends. But I think that's excessive in many cases. Instead, I suggest raising fat to 50% and lowering carbohydrates to 25%. This puts us back on track to be fat-burners instead of sugar-burners, which stabilises insulin resistance, blood sugar levels, adrenal functioning, bodily inflammations of various sorts, gut biome health, etc.
Another reason for this particular ratio is that it then raises protein to 25%. Many of us suffer, I believe, from a low protein diet which, coupled with a non-existent exercise regimen, lends itself to a whole host of bodily (and mental) ailments. These ailments can be improved by an increase in overall muscle development -- we're not talking elite athlete, professional body builder, or fitness model, so don't judge just yet -- which is something that is well known in the fitness world and medical community.
This leads to the secondary, practical, reason. All that above is an attempt to give some theoretical justification to a basic ratio of 25% protein, 25% carbohydrate, and 50% fat. In the practical sense, for those who don't like counting calories and who otherwise want this whole "fitness" thing to be as simple as possible -- KISS, right? -- this ratio has something that no other ratio has. What if I were to tell you that, as an aspiring fit person who wanted to keep it simple, you could use basically ONE number for ALL your macros needs/goals, and never count a single calorie? That's what I'm telling you. Stick with me here, while I do some Macros Math to show you how you won't have to (beyond adding up basically ONE number).
Every macronutrient has an energy value: there are a certain number of calories (kcal) per gram of macronutrient. Protein and carbohydrates each have 4 kcal/g, while fats have 9 kcal/g. So, ten grams of carbohydrates has about 40 kcal; the same with protein, while ten grams of fat has about 90 kcal. Simple enough, right? The thing to notice is that proteins and carbohydrates have the same energy value, and fats have an energy value that is bit more than twice that of the other two. And therein lies the secret: 25% protein and 25% carbohydrates are the same ratio, while 50% fats is twice that of the other two. When you do the math, you realise that the number of grams of protein, the number of grams of carbohydates, and the number of grams of fats are ALL basically the SAME NUMBER.
Say your goal is a 1500 kcal/day diet. You'll pardon me for mentioning calorie counts, but you only have to do it ONCE, to establish what your needs/goals are: if you want to lose weight, you need a calorie deficit; if you want to gain weight, you need a calorie surplus; etc. All of that is based on your Basal Metabolic Rate (BMR) and your activity level. We don't need to worry with that stuff here, though.
So, you're going for 1500 kcal/day. Just do the simple math to discover the quantity of macros you need to consume. 25% of 1500 equals 375. That means 375 kcal come from both protein and carbohydrates. That leaves 750 kcal (50% of the total 1500) to come from fats. Okay, so far so good; just a couple more steps to go. So, 375 kcal of protein and carbohydrates yields roughly 94g of each; 750 kcal of fat, in turn, yields roughly 83g fat. That gives you a range between 83-94g. Realistically, anywhere in that range works. Average them together and you get roughly 90g (technically 88.5). So, aim for 90g of each protein, carbohydrates, and fats, and forget about the calories!
You will notice that this is not precise calculation. That's okay... if you're hitting a range that is both closer to our optimal healthy ratio -- the "golden" ratio -- AND easily tracked by ONE number across the board, then you're light years ahead of those who continue to consume the SAD and/or who struggle to keep track of their calories. You can thrive physically with a better macros ratio and be mentally freed of the worry of tracking calories. In other words, you can be FIT and be FREE!
[N.B. There is much else that needs to be said about one's fitness and one's individualised fitness needs/goals and ultimately a comprehensive fitness plan. This is only a presentation of the most basic factor in packing your bags for a fitness adventure.]