The 3 puzzle pieces of losing and gaining weight

What are macronutrients?

Macronutrients are the three basic building blocks: proteins, fats and carbohydrates that we automatically take in with food. Although they have very different functions in our body, together they form the foundation of all metabolic processes. 

How do macro- and micronutrients differ? Micronutrients (vitamins, minerals and trace elements) do not provide energy in contrast to macronutrients and are needed in much smaller amounts, although they are also essential.

How many calories do proteins, fats and carbohydrates provide?

Regardless of food quality, each macronutrient has a specific calorie value: 1 gram of protein provides for example 4 kcal, 1 gram of carbohydrates 4 kcal and 1 gram of fat 9 kcal. Fats are therefore the most energy-dense macronutrient, while proteins and carbohydrates are roughly on par.

Alcohol provides about 7 kilocalories (kcal) per gram. This places alcohol energetically between carbohydrates/protein and fat – it has significantly more calories than sugar or protein, but less than fat. However, alcohol offers no appreciable nutritional value and also strains the liver, metabolism and nervous functions.

What should an optimal macronutrient distribution look like in daily life?

How many macronutrients you need per kilogram of body weight is highly individual. Still, the daily diet of an average person should consist of about 50% carbohydrates, 20% protein and 30% fat. 

An individual's optimal macronutrient distribution depends on their goal, their expenditure and their physical and health conditions. Athletes aiming to build muscle plan roughly 1.2–2.0 grams of protein per kilogram of body weight and reduce the grams of carbohydrates and fats accordingly. There are many macronutrient calculators online that let you calculate your individual needs. 

What functions do proteins, fats and carbohydrates serve in the body?

Proteins are made up of various amino acids. Nine of these amino acids are essential and our body cannot produce them itself. Many metabolic processes, enzymes and hormones require proteins to function properly. They help to repair and regenerate tissue, fight infections and are indispensable for muscles, tendons, bones, ligaments, healthy hair, nails and skin. Proteins are mainly stored in our musculature. If you consume too little protein over an extended period, the body begins to break down its own muscle mass. To increase protein quality, it is recommended to choose a balanced combination of animal and plant protein sources. 

Fats (fatty acids) can be stored in large amounts in the body, are essential for healthy cell membranes and support healthy brain, vision and muscle function. Fat-soluble vitamins A, D, E and K cannot be utilised without fats. In addition, fats are important energy reserves that the body draws on under extreme conditions. Carbohydrates are not essential because our body can derive them from other energy sources, yet they are the main energy suppliers. They are stored as glycogen in the liver and muscles and any excess is converted into fat and stored. 

Carbohydrates are not all the same: some are converted into energy by our body faster than others, and in this context we speak of short-chain or long-chain carbohydrates. Carbohydrates can help stabilise blood sugar levels and prevent protein from our muscles being converted into energy.

Macronutrients in everyday life: practical tips for healthy meals

• Make your diet as varied as possible. Good choices include many fibre-rich cereal products, a variety of vegetables and fruits, as well as dairy products, eggs, fish and meat, nuts and seeds. Moderation is recommended with fats, sugar and salt.
• Choose wholegrain products for bread, flakes, rice or pasta. These provide a longer-lasting feeling of fullness because blood sugar rises more slowly.
• For sauces and side dishes, opt for versions with less cream and oil. With pasta, you can choose a tomato sauce with added vegetables instead of a cheese-cream sauce.
• Eat high-quality meat with as little fat as possible, for example poultry. Red meats such as beef, pork or lamb should appear only in small amounts on the menu.
• Prepare your dishes as gently as possible. Ideally cook them briefly or at relatively low temperatures so they lose fewer nutrients.
• Healthy fats contain, besides fat, other health-promoting components such as vitamins and minerals. Sources of healthy fats include walnuts, plain natural yoghurt, olive oil, flaxseed, avocado, cheese, salmon, rapeseed oil and even dark chocolate.
• If you are dieting, make sure not to consume less than 0.5 grams of fat per kilogram of body weight. 1 gram of fat per kilogram of body weight is optimal for an average person.
• For optimal menu planning, think first about covering your protein and fat needs. The remaining calories can then be filled with carbohydrates. This rule applies to both athletes and those wishing to lose weight.
• The top cheese in terms of protein is Parmesan with its 38 grams of protein per 100 grams of hard cheese. Tuna in its own juice is also an excellent protein source: it provides 23 grams of protein per 100 grams and the protein from this fish is almost completely converted by the body into muscle mass.
• Good plant protein sources include hemp seeds, soybeans, lentils, kidney beans, tempeh, pumpkin seeds, chia seeds, almonds, quinoa, tofu, mushrooms, broccoli and peanuts.
• Please note: with pre-existing kidney issues you should limit animal protein sources in your diet, as too much protein can further burden the kidneys.
• Processed foods provide many simple (short-chain) carbohydrates with very low nutrient density. They do provide quick energy but promote a rapid blood sugar spike followed by cravings. Simple carbohydrates such as convenience foods, white bread, fries, sweets, pizza and co. should therefore only be eaten rarely and in limited amounts.
• When it comes to carbohydrates, opt for complex (long-chain) carbohydrates that provide your body not only with energy but also with vitamins and fibre. They cause blood sugar to rise slowly, ensure longer-lasting satiety and stimulate digestion. These include quinoa, oats, sweet potatoes, legumes, brown rice, millet and wholegrain products.

These tips support your well-being, healthy metabolic processes and a vital energy balance!