What Are Macros?
“Macros,” also called macronutrients, are the three primary nutrients your body needs in large amounts:
- Protein – Builds and repairs tissues; critical for muscle, hormones, enzymes
- Carbohydrates – energy source (sugars and starches)
- Fats – Essential for hormones, brain health, and energy storage
Ensuring you have a proper balance of macros at each meal is essential for health. Balancing macros supports metabolic health, energy levels, and long-term disease prevention. Among these, adequate protein intake is one of the most important, and most often deficient. Also, excessive processed carbohydrates (sugars and starches) can cause too much insulin production in the body which can lead to insulin resistance, metabolic syndrome and diabetes.
The Importance of Dietary Macros: Why Adequate Protein Intake Matters
A balanced intake of macronutrients—protein, carbohydrates, and fats—is foundational to human health. Among these, protein plays a critical role in maintaining muscle mass, metabolic health, and long-term disease outcomes. Emerging research consistently demonstrates that insufficient protein intake is associated with adverse health outcomes, while adequate or higher intake, especially within recommended ranges, provides additional benefits.
Lean body mass (LBM) is the mass of your muscles, bones and organs, and is strongly associated with metabolic health, physical function, and reduced chronic disease risk. You can calculate it by subtracting your fat mass from your total weight.
Clinical Benefits of Adequate Protein Intake:
- Decreases mortality (risk of death) by 8% - Higher protein intake is associated with reduced overall mortality [bmj.com]
- Decreases cardiovascular mortality by 12% - Higher plant protein intake linked to lower CV death [bmj.com]
- Decreases mortality risk by 5% per small increase - Each +3% energy intake from plant protein reduces mortality risk 5% [bmj.com]
- 40% less muscle loss during intentional weight loss - Higher protein intake reduces lean tissue loss [pmc.ncbi.nlm.nih.gov]
- Improved lean body mass - Increased protein intake leads to increases in lean tissue (muscles, bones, etc) [academic.oup.com]
- Protein-rich diets support better weight control through satiety (feeling satisfied) and metabolic effects
- Reduced sarcopenia (muscle wasting), improved muscle strength and physical function in older adults strongly linked to reduced disability and improved quality of life. [mdpi.com] [pmc.ncbi.nlm.nih.gov]
- Supports lower blood pressure and vascular health - High-protein diets improve blood pressure and vascular function [academic.oup.com]
How Much Protein Should You Eat?
Based on clinical research and meta-analyses:
- Minimum (baseline health): 0.8 g/kg body weight/day (RDA)
- Optimal range for health outcomes (most adults): 1.0–1.3 g/kg/day (supported by muscle mass and function studies) [clinicalnu...nespen.com]
- Higher needs (active individuals, aging, weight loss): 1.2–1.6 g/kg/day
How to Calculate Your Protein Needs
Step 1: Convert body weight to kilograms
- Weight (lbs) ÷ 2.2 = kg
Step 2: Multiply by your target intake
- Example (180 lb person):
- 180 ÷ 2.2 = 82 kg
- 82 kg × 1.2 g/kg = 98 g protein/day (or 33g at each meal)
|
Body Weight |
Moderate Intake (1.2 g/kg) |
|
150 lb |
~82 g/day |
|
180 lb |
~98 g/day |
|
200 lb |
~109 g/day |
Best Dietary Sources of Protein
Animal-based
- Beef (7g/oz)
- Chicken (6-7g/oz), turkey (8g/oz)
- Salmon (7g/oz), tuna(7g/oz)
- Free-range eggs (6g per egg)
- Free-range dairy - Greek yogurt (2-3g/oz), milk (8g/cup), cheese (4-5 g/oz)
Plant-based
- Beans (2-3g/oz), lentils (6-7g/oz)
- Tofu (4-5g/oz), tempeh (5g/oz)
- Nuts (6g/oz)
- Quinoa(1.4g/oz)
What are the benefits and risks of using protein powders?
Benefits
- Convenience – Easy way to meet daily protein targets
- Supports muscle maintenance and recovery
- Helps preserve lean mass during weight loss
Risks / Considerations
- Not superior to whole foods when total intake is adequate
- Overuse may displace nutrient-dense foods
- May contain too much added sugars or artificial ingredients, and Contaminants
Practical Guidance
- Use protein powders only as an occasional supplement, not a replacement for whole foods
- Choose products with GMP quality certification, third-party testing, minimal additives, and a clear protein source (e.g., whey, casein, plant blends)
References
- Naghshi et al. (2020). Dietary intake of total, animal, and plant proteins and risk of mortality: systematic review and dose-response meta-analysis. https://www.bmj.com/content/370/bmj.m2412
- Huang et al. (2020). Association Between Plant and Animal Protein Intake and Mortality. https://pmc.ncbi.nlm.nih.gov/articles/PMC7358979/
- Tagawa et al. (2021). Dose–response relationship between protein intake and lean body mass. https://academic.oup.com/nutritionreviews/article/79/1/66/5936522
- Kokura et al. (2024). Enhanced protein intake on maintaining muscle mass and function. https://www.clinicalnutritionespen.com/article/S2405-4577(24)00176-1/abstract
- Smith et al. (2018). Protein supplementation during weight loss (RCT). https://pmc.ncbi.nlm.nih.gov/articles/PMC5918424/
- Hansen et al. (2021). Protein intake and weight management meta-analysis. https://www.mdpi.com/2072-6643/13/9/3193
- Yao et al. (2024). Impact of protein on cardiovascular risk factors. https://academic.oup.com/nutritionreviews/article/83/3/e814/7715016
- Coelho-Junior et al. (2022). Protein intake and sarcopenia meta-analysis. https://www.mdpi.com/1660-4601/19/14/8718
- Xie et al. (2025). Protein-based therapy in sarcopenia. https://pmc.ncbi.nlm.nih.gov/articles/PMC12575485/