Whatever Outcome You Desire, Know Your Macros

They: I really want to see definition in my arms.

Me: do you know how many grams of protein you have per day?
(https://academic.oup.com/ajcn/article/105/3/714/4569695)


They: I’ve lost weight but don’t seem to be getting leaner.

Me: do you know how many grams of protein you have per day?
(https://academic.oup.com/ajcn/article/103/3/738/4564609)


They: I can’t seem to lose weight.

Me: do you know your macros?
(https://www.ncbi.nlm.nih.gov/books/NBK537084/)


They: I want to make sure I have strength in my legs as I age.

Me: do you know how many grams of protein you have per day?
(https://academic.oup.com/ajcn/article/105/3/714/4569695)


They: it doesn’t seem like I recover as well as I age.

Me: even surgical patients recover faster with increased protein ( https://pubmed.ncbi.nlm.nih.gov/28468890/) - do you know how many grams you’re having per day?


They: my hormones are all over the place.

Me: you synthesize all hormones from dietary fat (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ ) - do you know how many grams of each fatty acid type you’re getting?


And the list could literally go on forever. Aging. Sleep. Muscle cramps. Focus. Energy. Depression. Anxiety. Fertility. Learning comprehension. You name it.

“Eat less; move more” does not cover any of these. Eating less doesn't get you enough protein and fat if you were already too low on the intake of both. And that's just macros. If we consider micronutrients, there is a whole world of opportunity there as well. Choline is critical for brain function and a laundry list of metabolic functions. The average American is already deficient in choline. If you eat less food, you will get even less choline. And many people trying to clean up their diets nowadays place emphasis on a plant-based diet (which is nearly devoid in choline and other critical nutrients).

Whatever the goal, know your food. Know your macros. Know the nutrients.