Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
A good way to get to know your food is to look at the proportions of carbs, protein, fat (and fiber), also known as macros. Here you will find what could be considered a micronutrients guide. How to calculate your macros, what can affect your macros and how to estimate the macros in your food. I will also touch on micros (vitamins and minerals) but make a separate post regarding micros.
Why?
To simplify things, you can think of it like this: we need carbs to think and have energy for daily tasks, protein for mental function and to build bones, muscles, and tissues, and fat to keep hormones balanced. We need fiber for healthy bowel movements and to feel fuller, but all macros can help with satiety if we choose wisely. This is a simple explanation, but it might give you a better understanding of how energy works.
MACROS are meant as a guide.
For women, energy needs fluctuate, and it’s normal to need more energy (carbs and fat) at certain times of the month and less at other times. Use this as a guideline and keep in mind the 10% rule, meaning 10% plus or minus from the numbers you calculate. If you want to lose weight, you need to eat less than if you want to gain weight. BUT YOUR BODY STILL NEEDS ENERGY TO FUNCTION! Just like a car needs fuel, otherwise, it will constantly be in the repair shop because we’ve overworked it. Never starve yourself, instead consider adding more wholesome foods that keep you full without overloading. Use these numbers as a guide, a tool to get to know your food. It’s like going on a journey with a map, but also being open to following your body, mood, and intuition.
Calculating your MACROS
To start, enter your numbers here
Now, double-check the calculation
FOR KG:
Carbs can range from 2.6-6+ grams per kg (e.g., 70kg x 4g = 280g carbs)
Protein can range from 0.8-2.1 grams per kg (e.g., 70kg x 1.6g = 112g protein)
Fat can range from 0.6-1+ grams per kg (e.g., 70kg x 0.7g = 49g fat)
Calories: Each gram of carbs provides 4 calories, protein provides 4 calories, and fat provides 9 calories.
Carbs: 280g x 4 = 1120 calories
Protein: 112g x 4 = 448 calories
Fat: 49g x 9 = 441 calories
Total Calories: 1120 + 448 + 441 = 2009 calories.
FOR LBS:
1 kg = 2.20462 lbs
Carbs can range from 1.18 to 2.72 grams per pound (e.g., 154 lbs x 1.81g = 280g carbs)
Protein can range from 0.36 to 0.95 grams per pound (e.g., 154 lbs x 0.73g = 112g protein)
Fat can range from 0.27 to 0.45+ grams per pound (e.g., 154 lbs x 0.32g = 49g fat)
Calories: Each gram of carbs provides 4 calories, protein provides 4 calories, and fat provides 9 calories.
Carbs: 280g x 4 = 1120 calories
Protein: 112g x 4 = 448 calories
Fat: 49g x 9 = 441 calories
Total Calories: 1120 + 448 + 441 = 2009 calories
The example above shows that a 70kg/154lbs woman who isn’t very active but moves a little and wants to lose a bit of weight would aim for these numbers (adjusting for changes during her cycle when the body may need more carbs).
If you're not trying to lose or gain weight, you can calculate your "maintenance" energy needs, meaning how much you need to maintain your current weight. You are your best measure, like with heart rate monitors—it can be good to try them to understand your body during a workout, but eventually, you learn to listen to your body and no longer need the monitor. The same goes for macros—it’s good to know, use as a guide, but ultimately listen to your body, your needs, and circumstances.
How macros may change
Macros may change slightly throughout your cycle due to hormonal fluctuations, which can affect metabolism, energy, and appetite.
First half of the cycle (days 1–14): Estrogen increases, improving insulin sensitivity. Women often tolerate more carbs during this time, so it’s good to focus on complex carbs.
Second half of the cycle (days 15–28): Progesterone increases, boosting metabolism and cravings for fat and carbs. Protein intake is also important to support muscle recovery and maintain energy balance.
MACRO NUMBERS ADJUST WITH YOUR CHANGES (e.g., weight, work, exercise, conditions…). If something changes, your macro numbers might too. This is why it’s good to view them as a guideline, not something you need to follow 100%, unless you're competing in a serious sport where energy balance is critical for performance.
Fiber Calculation
You can get a precise calculation here
The recommended daily fiber intake for women depends on age and health, but generally, it’s advised to aim for 25-35g per day.
Women under 50: Around 25g of fiber per day, possibly more if you are training a lot.
Women over 50: Around 21g per day, possibly more if you are training, but it's not ideal to exceed 35g of fiber daily.
To increase fiber intake, eat more whole grains, vegetables, fruits, nuts, seeds, and beans. Fiber helps maintain a healthy digestive system and promotes stable blood sugar and good heart health.
Now that you have your numbers, what next?
Let’s look at how you can get this energy. For example you could choose to focus on one of these macros and see how much you get per day. You could try focusing on carbs one day, protein the next, and fat another day. Choose what works for you and is manageable—it’s all a "trial" to understand what’s working. Once you know where you stand, you’ll have a better idea of how to make adjustments so the food you eat works with you.
How do I read labels?
On packaging, there’s usually a specified amount, like 100g or 40g. Out of those 100g, there may be 40g of carbs, 10g of protein, and 10g of fat. For example, let’s say you pick up a "protein bar" (simple example), and it says 40g on the front. If the label on the back says 40g, those numbers apply. But if the label says 100g on the back, you’ll need to adjust to 40g. So, it becomes 16g of carbs, 4g of protein, and 4g of fat.
How do I estimate food not in packages?
The simple answer is: a scale and Google! Or a scale and MyFitnessPal (or a similar app).
This doesn’t have to be 100% exact, as your body isn’t always 100% either. If you’re not competing in a sport where energy precision matters, this is just about getting to know your food better and moving toward what suits your body based on your circumstances.
For example, let’s say you cook ground beef and spaghetti. Out of curiosity, Google "macros in 500g raw ground beef," "macros in 100g dry spaghetti," find out about the sauce you use (since it often contains fat), and the veggies typically don’t count much except for fiber and a bit of carbs. Then divide it into, say, 5 portions, and now you roughly know the energy intake. It’s a simple way to get a rough idea of what you’re eating without detailed calculations or needing to buy an app subscription.
Micronutrients
Micronutrients are just as important. You can see s detailed micros calculator here
Importance of Micronutrients:
Vitamin A: Important for vision, skin health, and immune function. Found in vegetables like carrots, sweet potatoes, and leafy greens.
B Vitamins: Several B vitamins are essential for metabolism, energy, and brain health. Found in whole grains, meat, eggs, and dairy products.
Vitamin C: Helps the immune system, iron absorption, and has antioxidant properties. Found in fruits like oranges, kale, and peppers.
Vitamin D: Necessary for bone health and the immune system. Found in fatty fish, eggs, and sunlight.
Potassium: Supports blood pressure and muscle function. Found in fruits, vegetables, beans, and nuts.
Magnesium: Essential for muscle and nerve function, and metabolism. Found in leafy greens, nuts, and seeds.
Iron: Necessary for blood production. Found in red meat, spinach, and beans.
Calcium: Important for bone health. Found in dairy products, leafy greens, and meat.
Should You Take Supplements to Meet Your Micros?
If you eat a varied diet, you typically don’t need extra vitamins or minerals. However, some situations may require supplements:
Iron: For individuals with heavy menstruation or anemia.
Vitamin D: If you get little sunlight, especially in winter.
B12: Essential for vegetarians or vegans, as it isn’t found in plants.
Omega-3: Helpful if you rarely eat fish.
When Should You Consider Supplements?
Stress or Intense Activity: Electrolytes can be useful under high stress or heavy exercise.
Pregnancy or Breastfeeding: Folate and iron may be necessary.
Food Intolerances or Restricted Diet: If you avoid certain foods, it might be necessary to add specific vitamins or minerals not present in your diet.
It’s always best to consult with a healthcare professional before starting supplements to ensure you’re not taking more than needed.
How to Ensure Adequate Macros and Micros
Aim to meet your daily macro needs as best you can, focusing on foods that support your body and well-being.
When it comes to micros, consider a weekly approach rather than daily. For example, you can get a substantial amount of omega-3 from salmon, but you don’t need to eat it every day; having it once a week can help you meet your needs. Supplement with micros when you notice any gaps in your diet or if you're going through a period where additional support might be beneficial.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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