Let’s Talk Calories & Macros!

We eat to live, and we live to eat. Food is comfort, emotion, culture, fuel, and a means of communication. Eating is not just a solo activity; it is at the very center of who we are and who we are with. I've never been to a function where food isn't being served, have you? We eat and drink, often engaging in great conversations, or we use food and drink to mask our anxiety and social discomfort. Conversation is easier after a glass or two of wine, and carbs generally make us feel good.

So, how can we use food to our advantage, to aid us in our journey through life, so that we feel good and nourished? Read on as I explain the fundamentals of nutrition.

Macronutrients vs Calories

A quick rundown on the foods that make up our total daily caloric intake: which are called macronutrients, or macros for short.

We consume a total amount of calories per day, which can then be broken down into the types of foods you're likely familiar with: carbohydrates (carbs), protein, and fats. These macros are important in their overall ratio to each other. More protein is needed when building muscle, more carbs are needed for energy during activities like sprinting, running, cycling, etc., and fats are needed for hormone production and satiety.

Calories in vs Calories Out

I hear this comment quite a bit, and I’m going to disturb some when I say, frankly this just isn’t true. Each one of us has our own internal thermostat in which our body regulates our many body functions, known as homeostasis. You can think of this thermostat exactly how your house heaters work: when some hormone levels are rising too high, then a counter hormone is released to lower it, same with body temperature, and many others. So, when your body uses your calories for energy, it utilizes it differently and uniquely so that the body maintains its homeostasis.

That then lends to something known as Basil Metabolic Rate (BMR)- which is just a fancy term that means each person has a specific level of calories in which to live and for bodily functions, sans all physical activity. Couple this BMR + Physical Activity (P.A.) along with something else called the Thermogenic Effect of Food (TEF) which is the small amount of calories that your body uses to digest all foods consumed and you’ve got a decent idea of what each person’s daily caloric intake is.

Now, the biggest variable is P.A., which fluctuates day to day and this includes planned exercise as well as all non-planned. So any extra walking, housework, yard work, or fidgeting is all part of P.A.

Total Daily Calories= BMR + P.A. + TEF

Total Daily Calories= Macros= FATS + CARBS + PROTEIN

So there you go! A quick rundown of calories and macros.

For the next three blog posts, I will be going into detail about each of the macros and what they do for your body, stay tuned!