Macronutrients

Macronutrients are the nutrients you need in large amounts: carbohydrates, fats and protein. “Macro” means large – as opposed to the micronutrients, vitamins and minerals, of which tiny amounts are enough. All three macros provide energy: carbohydrates and protein 4 kcal per gram each, fat 9 kcal per gram.

Each macronutrient has its own jobs. Carbohydrates are the fastest fuel for your muscles and brain. Fats are an energy store, a building material for cells and carriers of the fat-soluble vitamins. Protein supplies the building blocks for muscles, organs, hormones and immune cells. None of the three is “bad” – what matters is quantity and quality.

As a rough guide, the German Nutrition Society (DGE) recommends that adults get more than half of their energy from carbohydrates (mainly wholegrains, vegetables, fruit and pulses), around 30% from fat (preferably plant oils, nuts and fish) and about 0.8 grams of protein per kilogram of body weight per day. For someone weighing 70 kg, that comes to about 56 grams of protein.

When you're trying to lose weight, it's worth keeping your protein intake towards the upper end: protein is very filling and protects your muscles during a calorie deficit. High-fibre carbohydrates keep your blood sugar stable, and a moderate amount of good fats makes meals tasty and keeps you going for longer.

You don't need to track your macros down to the gram. A simple plate rule is enough for most families: half vegetables and fruit, a quarter wholegrains or potatoes, a quarter protein, plus a dollop of good fat. If you'd like more detail, the macro calculator gives you a breakdown tailored to your own goal.