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- How many macronutrients do you need per day, depending on your level of activity?
- Macronutrient requirements vary according to level and type of activity
- Example of macronutrient distribution:
- Each macronutrient plays a specific role and is essential for a varied diet
- Proteins
- Carbohydrates
- Lipids
- Dietary fiber
- Some sources on macronutrient distribution
How many macronutrients do you need per day, depending on your level of activity?
To find out your daily macronutrient requirements, we invite you to use our macros calculator below. This calculator enables you to determine how much fat, protein, carbohydrate and fiber to consume per day. It also calculates your basal metabolic rate and the number of calories you need.
Macronutrient requirements vary according to level and type of activity
The distribution of macronutrients (proteins, carbohydrates, lipids) can vary according to the level and type of physical activity practised. Here are some general guidelines for distributing macronutrients according to different levels of physical activity:
- Sedentary (little or no physical activity):
For people with little or no physical activity, it’s important to maintain a balanced macronutrient intake for overall good health.
- Proteins: 10-15% of total calories
- Carbohydrates: 45-55% of total calories
- Fat: 30-35% of total calories
- Moderately active (light to moderate physical activity):
For those who engage in light-to-moderate physical activity, such as brisk walking or yoga a few times a week.
- Protein: 15-20% of total calories
- Carbohydrates: 45-55% of total calories
- Fat: 25-30% of total calories
- Active (regular physical activity):
For people who exercise regularly, such as jogging, swimming or dancing, several times a week.
- Protein: 20-25% of total calories
- Carbohydrates: 50-60% of total calories
- Fat: 20-25% of total calories
- Athletes (intensive training):
For athletes or people who train intensively, such as marathon runners, cyclists or those involved in competitive sports.
- Protein: 25-30% of total calories
- Carbohydrates: 55-65% of total calories
- Fat: 15-20% of total calories
- Bodybuilding / Musculation:
For those seeking to gain muscle mass and practicing bodybuilding regularly.
- Protein: 25-35% of total calories
- Carbohydrates: 40-50% of total calories
- Fat: 20-30% of total calories
Example of macronutrient distribution:
For an active person (regular training) requiring 2,500 calories per day:
Protein: 20% of 2,500 = 500 calories / 4 (calories per gram of protein) = 125g
Carbohydrates: 50% of 2,500 = 1,250 calories / 4 (calories per gram of carbohydrate) = 312.5g
Fat: 30% of 2,500 = 750 calories / 9 (calories per gram of fat) = 83.3g
These percentages are general guidelines and may vary according to individual needs, health and fitness goals, and the specific recommendations of a nutritionist or dietician.
Each macronutrient plays a specific role and is essential for a varied diet
Proteins
Proteins, derived from the Greek word “proteos” meaning “first place” or “primary”, are essential macronutrients found in many foods such as eggs, meat, fish and pulses. They are made up of 20 amino acids, often described as the “building blocks” of life. Of these, 9 are essential and must be supplied by the diet, while the other 11 are non-essential and can be manufactured by the body.
Their function and health benefits
Proteins play a crucial role in the growth, repair and maintenance of body tissues. They are essential for muscle building, enzyme regulation, nutrient transport and immune defense. They are also involved in hormone production, metabolism regulation and nerve signal transmission.
Which proteins should I choose?
- Animal proteins: Lean meats (chicken, turkey, fish), eggs, dairy products (yoghurt, cheese), and meat products (ham). Choose lean sources to limit saturated fats.
- Plant proteins: legumes (beans, chickpeas, lentils), nuts and seeds (almonds, cashews, chia seeds), and soy-based products (tofu, tempeh). They are rich in fiber and beneficial nutrients.
- Alternative proteins: Meat substitutes based on pea or soy proteins, ideal for reducing meat consumption while maintaining an adequate protein intake.
Vary your protein sources to obtain a full range of amino acids and essential nutrients.
Carbohydrates
Carbohydrates are macronutrients composed of carbon, hydrogen and oxygen. They may be assimilable (simple and complex carbohydrates) or non-assimilable (fiber). Unlike lipids and proteins, carbohydrates are not essential, as the body can manufacture them from other macronutrients.
Their function and health benefits
Carbohydrates provide rapidly usable energy for brain function and muscle contraction. Fiber, for its part, plays a key role in regulating weight, intestinal transit and cholesterol levels. It’s important to choose the right carbohydrates to avoid excessive storage and weight gain.
Which carbohydrates to choose?
Carbohydrates have a different impact on blood sugar levels, depending on their glycemic index (GI). Foods with a low GI (<55) are preferable, as they avoid insulin spikes and keep blood sugar levels stable.
Low GI foods: Fresh and raw fruit, vegetables, legumes, gluten-free cereals (whole or semi-complete cooked al dente), potatoes and sweet potatoes (avoid frying and mashing).
Sweeteners: Choose honey, rich in antibiotic and antioxidant substances, rather than refined white sugar, which is harmful to health due to its high GI and nutritional poverty.
In short, choosing low-GI carbohydrates allows you to benefit from their energy without the inconvenience of insulin spikes and weight gain.
Lipids
Lipids, or fats, are the most energetic macronutrients, providing 9 calories per gram, more than double that of carbohydrates and proteins. Fats differ in the structure of their fatty acids, which can be classified into four families:
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
- Saturated fatty acids
- Trans fatty acids
Their function and health benefits
Although often demonized, lipids are essential to the proper functioning of the body. They provide energy for daily activities, form the structure of cell membranes, and transport vitamins A, D, E, K. Lipids are also crucial for the brain, heart, arteries and the production of steroidal sex hormones. Even when losing weight, it’s important to continue consuming quality fats.
Which fats to choose?
Knowing the different types of lipids is crucial to good health. Here’s an overview of the main lipid families:
Polyunsaturated fatty acids : Essential for cell growth and function, these fats include omega 6 (supports the immune system and heart health) and omega 3 (beneficial for brain function).
Monounsaturated fatty acids: Non-essential but beneficial, found in olive oil, macadamia oil, oleic sunflower oil, avocados and oilseeds.
Trans fatty acids: Avoid, especially those found in ready-made meals, fast food and confectionery, as they increase the risk of cardiovascular disease.
Saturated fatty acids: Consume in moderation. Risky sources include coconut oil, copra oil, palm oil and certain industrial products. They can increase the risk of cardiovascular disease.
It is recommended to limit saturated fatty acids to 12% of daily calories, and 8% for lauric, myristic and palmitic acids.
This does not mean banning saturated fatty acids, but rather consuming them in moderation, giving priority to sources that are not harmful to health.
Dietary fiber
Dietary fiber is a carbohydrate, but unlike carbohydrates, it is not digested by digestive enzymes and therefore not absorbed. As a result, fibers do not provide our bodies with energy.
Function and health benefits
Fiber plays a crucial role in regulating intestinal transit, weight balance and cholesterol levels. Their benefits differ according to whether they are soluble or insoluble.
Soluble fibers: benefits and sources
Soluble fibers dissolve in water to form a viscous gel in the intestine. They have six main benefits:
- Increases satiety and reduces food intake.
- Prevent food cravings.
- Detoxify.
- Preserve the intestinal mucosa, a pillar of immunity and overall health.
- Promotes intestinal transit.
Found in fruits, vegetables, oats, pulses, seaweed and psyllium.
Insoluble fibres: benefits and sources
Insoluble fibers swell on contact with water and have mainly mechanical effects. They have three specific benefits:
- Control appetite and calorie intake.
- Improve transit and prevent constipation.
- Prevent the risk of colorectal and digestive cancer.
- Found in pulses and whole grains.
Prebiotics
Prebiotics are soluble fibers with a particular chemical structure, including FOS (fruto-oligosaccharides) and inulin. They pass through the digestive tract undigested, fermenting in the intestines and stimulating the development of probiotics, thereby boosting intestinal health.
Prebiotics are found in artichokes, onions, garlic, Jerusalem artichokes, salsify, chicory and dandelion.
In short, fiber – whether soluble, insoluble or prebiotic – plays an essential role in our health, promoting good digestion, regulating appetite and preventing certain diseases.
Some sources on macronutrient distribution
Here are a few reliable sources on the distribution of macronutrients in relation to physical activity.
1. Dietary Guidelines for Americans:
The U.S. government publishes dietary recommendations every five years. The current guidelines (2020-2025) recommend the following macronutrient distributions:
- Protein: 10-35% of total calories
- Carbohydrates: 45-65% of total calories
- Fat: 20-35% of total calories
Source: Dietary Guidelines for Americans, 2020-2025
2. Academy of Nutrition and Dietetics:
The Academy of Nutrition and Dietetics provides specific recommendations for athletes and active people:
- Protein: 1.2-2.0 grams per kilogram of body weight per day, depending on training intensity
- Carbohydrates: 3-12 grams per kilogram of body weight per day, depending on duration and intensity of physical activity
- Fat: around 20-35% of total calories, with a minimum of 0.5 grams per kilogram of body weight per day
Source: Academy of Nutrition and Dietetics Position Paper: Nutrition and Athletic Performance
3. World Health Organization (WHO):
The WHO proposes general recommendations on the distribution of macronutrients to maintain a balanced diet:
- Protein: 10-15% of total calories
- Carbohydrates: 55-75% of total calories
- Fat: 15-30% of total calories
Source: World Health Organization – Healthy diet
4. International Society of Sports Nutrition (ISSN):
ISSN provides detailed recommendations for athletes and highly active people:
- Protein: 1.4-2.0 grams per kilogram of body weight per day
- Carbohydrates: 5-10 grams per kilogram of body weight per day
- Fat: 20-35% of total calories
Source: International Society of Sports Nutrition Position Stand: Nutrient Timing
These sources provide guidelines based on scientific research and practices recommended by nutrition and sports professionals. Specific values may vary according to individual needs, goals and health conditions. For personalized advice, it is always advisable to consult a nutritionist or registered dietician.