Plant-Based Macros: What's Your Diet's Magic Ratio?

A plant-based diet can be incredibly healthy, but it requires careful planning to ensure the right balance of macronutrients. Macros, or macronutrients, are the three main categories of nutrients the body needs in large quantities: protein, carbohydrates, and fats. Each plays a different role in the body, providing energy and supporting muscle growth and daily activities.

On a plant-based diet, it is recommended to get 25-30% of daily calories from protein, 45-55% from carbohydrates, and 20-30% from fats. This can be achieved by consuming a variety of plant-based foods such as legumes, whole grains, nuts, seeds, and healthy fats like avocados and olive oil.

Counting macros can be a helpful tool for those wanting to get a handle on their macronutrient intake, but it requires dedication and can be time-consuming. It involves tracking the number of grams of each macronutrient consumed per day, which can be done using apps like MyFitnessPal. However, it's important to note that not everyone needs to count macros, and it may not be sustainable for everyone.

Whether counting macros or not, the key to a healthy plant-based diet is to focus on whole, nutrient-dense foods and ensure the body is getting enough of each macronutrient to support overall health and fitness goals.

Carbohydrates, protein, and fat are macronutrients

Each macronutrient has a specific function in the body. Carbohydrates are the body's primary fuel, providing instant energy for the brain, central nervous system, and muscles during movement and exercise. They are also important for storing energy, with glucose being stored as glycogen in the muscles and liver for later use. Carbohydrates also aid in digestion and help you feel full. Fibre, a type of carbohydrate, promotes a healthy gut and bowel movement.

Protein is essential for building and repairing tissues and muscles, as well as maintaining the body's structure. It provides structure to cell membranes, organs, hair, skin, nails, bones, tendons, ligaments, and blood plasma. It is also involved in metabolic, hormonal, and enzyme systems and helps maintain the acid-base balance in the body.

Fat is vital for the body as an energy reserve, for insulation, and for the protection of organs. It also aids in the absorption and transport of fat-soluble vitamins.

The body needs macronutrients in larger amounts than micronutrients, which include vitamins and minerals. While macronutrients provide energy and support bodily functions and structure, micronutrients do not contain calories but are vital for extracting energy from food and facilitating most bodily processes.

The recommended daily intake of macronutrients varies depending on individual needs, but generally, it is suggested that adults get about 45-65% of their calories from carbohydrates, 20-35% from fat, and 10-35% from protein. However, these percentages can differ depending on factors such as age, activity level, and health goals.

A plant-based diet emphasises whole foods and limits meat, dairy, eggs, and refined or processed foods

A plant-based diet is a great way to improve your health and reduce your risk of disease and chronic illness. This style of eating emphasises whole foods and limits meat, dairy, eggs, and refined or processed foods.

Plant-based diets are rich in fibre, vitamins, and minerals, which can lower your risk of certain cancers, and help maintain a healthy weight and blood pressure, cholesterol, and blood sugar levels.

Macronutrients

Macronutrients (macros) are the large nutrients that provide our bodies with energy. There are three macronutrients: carbohydrates, protein, and fat. Each serves a different purpose in the body:

• Carbohydrates are the brain's preferred source of energy. Fibre from whole carbohydrate sources promotes a healthy gut.
• Fat is used for energy storage and cell health, and it protects organs and helps the body absorb certain vitamins.
• Protein builds and repairs tissues and muscles and maintains our body structure.

Macro Ratios

The macro ratio you choose to follow will depend on your body and your goals. The general recommendation is to get 45-65% of your calories from carbohydrates, 20-35% from fat, and 10-35% from protein. However, this can be adjusted based on your individual needs. For example, if you are trying to lose weight, you may want to reduce your calorie intake by 10-25%. If you are an endurance athlete, you may want to increase your carbohydrate intake, whereas if you are trying to build muscle, you may want to increase your protein intake.

Plant-Based Macro Sources

• Carbohydrates: whole wheat bread or pasta, oats, quinoa, brown rice, fruits, and vegetables.
• Fat: avocado, coconut, olives, seeds, and plant-based oils.
• Protein: lentils, beans, chickpeas, tofu, and nuts.

Tracking your macronutrient intake can help you understand how certain foods affect you and how to build more balanced meals

Tracking your macronutrient intake

Macronutrients, or macros, are the three main categories of nutrients your body needs in large quantities: proteins, carbohydrates, and fats. Each of these macros serves a unique purpose, providing your body with energy and helping it function and thrive.

• Carbohydrates are the brain's preferred source of energy, and fiber from whole carb sources promotes a healthy gut.
• Fat is used for energy storage, cell health, and protecting organs, and it helps absorb some vitamins.
• Protein builds and repairs tissues and muscles and maintains our body structure.

Tracking your macronutrient intake can offer several benefits:

• It helps you understand where your calories are coming from and identify the macros that make up the majority of your diet.
• For plant-based eaters, tracking can ensure you're getting enough protein, which is often a concern for those new to plant-based diets.
• Tracking can help with weight loss by pinpointing where you're consuming excess calories.

However, there are also some potential downsides to tracking your macros:

• It can be time-consuming and overwhelming to measure and log every piece of food you consume.
• There is a risk of becoming obsessive with macro tracking, which can lead to disordered eating tendencies.
• Eating out becomes more challenging, as it's difficult to log meals when you don't know the exact ingredients and portions.

How to track macros

If you decide to track your macronutrient intake, there are several steps you can follow:

• Calculate your maintenance calories: Determine the number of calories you need to maintain your current weight. You can do this by tracking your food intake for a week and calculating the average number of calories consumed.
• Set your calorie goal: Depending on your goal (weight loss, weight gain, or maintenance), adjust your maintenance calories accordingly. For weight loss, create a calorie deficit, and for weight gain, aim for a calorie surplus.
• Determine your macro ratio: Decide on the percentage of calories you want from each macro. A common recommendation is 45-65% carbohydrates, 20-35% fat, and 10-35% protein.
• Calculate your macro intake: Based on your calorie goal and macro ratio, calculate the number of grams of each macro you should consume daily.
• Use a tracking app: Utilize a food tracking app like MyFitnessPal to log your food intake and monitor your macros.
• Be consistent: Consistency is key to successful macro tracking. Log your meals regularly and hold yourself accountable.

Plant-based macro sources

Carbohydrates:

Whole wheat bread or pasta, oats, quinoa, brown rice, fruits, and vegetables.

Fat:

Avocado, coconut, olives, seeds, and plant-based oils.

Protein:

Lentils, beans, chickpeas, tofu, and nuts.

A macro tracking diet usually starts with a certain number of carbs or protein and then determines the remaining macros

A plant-based diet has many health benefits, including a reduced risk of chronic disease, lower weight, and better blood pressure, cholesterol, and blood sugar levels. It also provides the body with essential vitamins and minerals.

Macronutrients (macros) are carbohydrates, protein, and fat, which we get from food and drink. Each macro has a specific purpose in the body and contributes calories, giving the body energy to function.

A macro-tracking diet usually starts with determining the number of calories one should consume daily. The Dietary Guidelines for Americans recommend that the average adult gets about 45 to 65 percent of their calories from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein.

For example, if your daily calorie goal is 2000, you would first break that down by percentages:

• Carbohydrates (50%): 1000
• Fat (20%): 400
• Protein (30%): 600

Then, to find the number of grams of each macro to consume per day, divide by the number of calories per gram:

• Carbohydrates (1000/4): 250g per day
• Fat (400/9): 44g per day
• Protein (600/4): 150g per day

This calculation considers a diet of 50 percent carbs, 20 percent protein, and 30 percent fat. However, the exact macro split may vary depending on individual needs and preferences.

Using a macro-tracking app can simplify this process, allowing you to adjust macros to your specific goals and providing access to recipes that support your plant-based diet.

Micronutrients are also important and consist of over 30 essential vitamins and minerals

Micronutrients, also known as the small nutrients, consist of over 30 essential vitamins and minerals. There are many more micronutrients than macronutrients, and they all have varying levels of recommended intake.

Some micronutrients, like Vitamin C and Vitamin A, are easy to get in large quantities, while others, like Vitamin D and Zinc, are found in fewer foods. The best way to ensure you are getting enough micronutrients is to eat a varied and well-balanced diet with plenty of colours.

Some micronutrients are more prevalent in animal products, so vegans may need to pay particular attention to their intake of Iron, Calcium, Vitamin B12, and Vitamin D. A simple blood test can determine whether you are deficient in any of these micronutrients.

Micronutrients are essential to a healthy diet. For example, fibre, a type of micronutrient, can help lower cholesterol, aid weight control, regulate blood sugar, promote a healthy heart, and support digestive health.

Frequently asked questions