Macronutrients are a popular topic in diet culture. These are the nutrients your body needs in large amounts for energy: protein, carbohydrates, and fats. A balanced diet includes each of these macronutrients, as they serve distinct purposes in the body. Additionally, your macronutrient intake can impact your energy expenditure (metabolism).
In the following articles, I’ll explain the importance of each macronutrient, how balanced consumption, high consumption, or inadequate consumption can affect weight and health goals.
Protein serves several vital functions in the body. It is a key component of cells, tissues, and organs, aiding in the repair of damaged or stressed tissues and the building of lean muscle mass. Protein also plays a role in immune function, hormone activation, and muscle contractions. It may help improve blood pressure and decrease cardiovascular risk. Additionally, protein contributes to bone growth and maintenance.
The Recommended Daily Allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day. For someone weighing 180 pounds, the RDA would be 65 grams of protein per day. It is important to note that this recommendation is for the general population. Individuals seeking weight loss may be advised to consume 1-1.5 grams per kilogram of body weight per day. Medical conditions and individual nutritional goals should also be considered. Please consult your healthcare provider or a registered dietitian for personalized protein intake recommendations.
Protein is found in animal-based sources such as beef, poultry, pork, dairy, eggs, and seafood. There are also plant-based sources of protein, such as nuts, seeds, beans, legumes, and soy products like tofu. Whole grains, such as oats, whole grain bread, brown rice, and quinoa, also provide some protein.
A balanced protein intake consists of 10-35% of your daily caloric intake. High protein consumption is considered anything over 35% of daily calories. Studies have shown that protein can help reduce daily calorie intake by decreasing ghrelin (the hunger hormone) levels and increasing feelings of fullness (satiety). Protein also boosts metabolism, especially with higher intake, due to its higher thermic effect of food. On the other hand, low protein intake can lead to fatigue, weakness, deficiencies, and malnutrition. Individuals taking weight loss medications, those who have undergone bariatric surgery, or those with malabsorption issues may be at higher risk for low protein intake.
For those aiming to lose weight, prioritizing protein at each meal and snack is a solid approach to managing hunger and maintaining lean muscle. Aim for 20-30 grams of protein per meal. This can come from 3-4 ounces of meat, 1.5 cups of black beans, 1 cup of almonds, ½ block of tofu, or 4 whole eggs.
Protein is just one part of a balanced diet. While everyone’s protein needs will vary based on medical conditions and nutritional goals, a good starting point is the RDA of 0.8 grams of protein per kilogram of body weight per day. For a more individualized protein goal, consult your healthcare team and registered dietitian. And remember to stay tuned for upcoming articles on carbohydrates and fats.
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