THE BIG THREE: What Are Macronutrients?

When you hear the word macronutrients, you might first think of people counting their macros, a common health and fitness trend. But what are macros, and why do they matter? Do you need to be counting them, too? Let’s cover the basics.

What Are Macros?

Macros, short for macronutrients, are the three main types of nutrients that our bodies need in large amounts to function properly: carbohydrates, proteins, and fats. These nutrients provide energy (in the form of calories) and support everyday bodily functions like building muscle, maintaining cell structure, and powering your activities.

Most foods contain a combination of all three macronutrients, but some are more predominantly made of one or two of them. For instance, coconut oil is mostly fat, with a small amount of carbs and no protein. A banana is mostly carbs with a little bit of protein and even less fat.

In contrast to micronutrients (vitamins and minerals), which are needed in smaller amounts, macronutrients are required in larger quantities. 

What’s the ideal macro distribution? 

It depends. There’s no one-size-fits-all answer because the best balance of protein, carbohydrates, and fats depends on individual factors like age, activity level, health goals, and medical conditions. 

For most adults, a common guideline is: 

• 45-65% of calories from carbohydrates
• 10-35% from protein, and 
• 20-35% from fat

For example, when someone says their macros are 40-30-30, they’re describing the percentage of their daily calorie intake that comes from each one. However, these ranges can be adjusted based on personal needs, dietary preferences, and expert recommendations.

Each type of macronutrient serves unique roles in your body and wellness. Understanding how they work and where to find them is key to planning a balanced diet.

Protein

Protein is made up of amino acids, which are often called the building blocks of life (they literally help compose your body). There are 20 different amino acids. Nine of these are considered essential amino acids (EAAs) because your body can’t produce them and you have to get them from your diet. The remaining ones can be made, but are also found in plenty of foods. 

Protein is involved in many critical processes, like: 

• Building and repairing muscles and tissues
• Supporting immune function
• Producing hormones and enzymes
• Transporting nutrients and oxygen in the blood
• Maintaining healthy skin, hair, and nails

Not getting enough protein can lead to things like muscle loss, weakened immunity, fatigue, and issues with your hair, skin, or nails. 

Note that most people do not struggle to get enough protein from their diet. The best way to ensure you’re meeting your protein needs is to eat a wide variety of protein-containing foods and eat enough calories overall. 

The RDA for protein varies, but it’s generally accepted that 0.8-1 g/kg body weight per day is sufficient for most adults. Your needs may go up if you’re very active, have certain medical conditions, or are of advanced age. The best way to determine your needs is to meet with a healthcare provider. 

Wondering how many calories are in a gram of protein? Protein provides 4 calories per gram. In other words, if you’re consuming something that contains 20 grams of protein, it will contribute 80 calories from protein. 

Some great types of protein include:

• Lentils
• Beans
• Peas
• Fish
• Poultry
• Beef
• Eggs
• Dairy products
• Organic soy foods, like tempeh and tofu
• Seitan, a meat alternative made using vital wheat gluten

Note on Plant-Based Diets

If you follow a vegan diet or are someone who limits their intake of animal proteins, I want to briefly touch on the idea of “complete” vs “incomplete” proteins.  Proteins are considered “complete” when they contain all 9 EAAs.  “Incomplete” proteins are missing one or more of these EAAs.  But not to worry, “incomplete” proteins can be combined to make a “complete” protein.  This is sometimes called protein pairing or complementary proteins.

It becomes confusing when we try to figure out how to make these combinations. It’s a myth that you need to carefully combine two or more “incomplete” proteins together at a specific meal to make a “complete” protein.  While you do need to consume all types of “incomplete” proteins throughout the day to get all the EAAs, you do not need to meticulously tailor meals to make perfect combinations.  If you eat a variety of plant-based proteins throughout the day, your body will have access to all the amino acids it needs.

I’ve worked with individuals who follow a plant-based diet and struggle to meet their daily protein needs. It can be helpful to periodically track your daily protein intake to get an idea of your baseline. If you’re only getting 50-75%, for example, you know that you need to boost your protein foods.  

Aim to include a protein source at each meal. Some great sources of plant protein include beans, chickpeas, green peas, lentils, tofu, tempeh, edamame, hummus, and seitan. You can also get protein from nuts, seeds, and some whole grains like quinoa. There’s even a small amount of protein in certain vegetables. 

Fats

Fats have gotten a bad rap over the years, and the truth is that not all fats are created equally. Dietary fats are essential for your body, involved in things like: 

• Supporting cell structure as part of cell membranes
• Aiding in the absorption of fat-soluble vitamins (A, D, E, and K)
• Producing important hormones
• Protecting your organs and providing insulation to keep you warm

Understanding the different types of fats in food can help you make healthier choices:

• Saturated fats. Found in butter, cheese, meat, coconut oil, and palm oil. These fats are solid at room temperature. Eating them in excess is associated with a higher risk of heart disease and insulin resistance. The American Heart Association recommends keeping saturated fat intake to less than 6% of total daily calories.
• Unsaturated fats. These include monounsaturated fats found in olive oil, avocado, nuts, and seeds, and polyunsaturated fats found in fatty fish, walnuts, flax seeds, and sunflower oil. These are both essential fatty acids (omega-3s and omega-6s) that your body can’t produce by itself. Omega-3s, in particular, are known for their anti-inflammatory properties and heart health benefits, and unsaturated fats should be prioritized in the diet.
• Trans fats. While some of these are naturally occurring in meat products, most trans fats are manmade and found in certain fried foods, snack items, and baked foods made with partially hydrogenated oils. These types of trans fats were banned by FDA, but it’s always smart to check ingredient labels. Eating trans fats is known to increase the risk of heart disease and should be avoided. 

Fat sources tend to be more calorically dense, as fat provides 9 calories per gram. If we don’t get enough fat, it can lead to problems like dry skin and hair, poor fat-soluble vitamin absorption, weakened immunity, and even mood changes. 

Carbohydrates

Carbs also tend to garner confusion and even avoidance (like with low-carb diets) due to misperceptions. Carbohydrates are your body’s preferred energy source. When you eat carbs, they’re broken down into glucose (sugar) molecules, which are then transferred (via insulin) into your cells and tissues for fuel or are stored for later use. 

There are three main types of carbohydrates: 

• Starches. AKA complex carbohydrates, these are found in grains, legumes, and starchy vegetables (potatoes, peas, corn). 
• Sugar. This includes added sugars, which are added ingredients in packaged foods or baked good recipes, and natural sugars, which are naturally occurring in fruits and dairy products. 
• Fiber. Only found in plants, fiber is the indigestible part that mostly passes through your body undigested and is critical for cardiovascular health, regular bowel movements, toxin removal, and regulating blood sugar. Less than 5% of American adults meet their minimum fiber needs, which is only around 30 grams per day. 

Most healthy adults should be getting 45-65% of their total daily calories from carbohydrates. Athletes may require more to support high energy demands, especially endurance athletes. Individuals with diabetes may also need to monitor carb intake, spreading it evenly throughout the day and focusing on fiber-rich, low-glycemic options.

Carbs provide 4 calories per gram, like protein. If you’re not getting enough carbs, this can eventually lead to low energy, brain fog, muscle loss (when your body starts breaking down muscle tissue for fuel), and constipation. 

Very low carb intake also leads to ketosis—a state where it burns fat for fuel instead of carbs, which may lead to symptoms like bad breath, fatigue, and headaches (commonly called “keto flu”). While ketosis isn’t automatically dangerous, it can pose health risks if prolonged (plus, most people regain weight within months, especially when they return to normal eating, if weight loss was the initial goal). If adopting a keto diet is a goal of yours, it is best to work with an experienced provider who can provide personalized guidance and monitor you. 

Balance, Not Exclusion

The most important takeaway is that finding a balance of macronutrient intake from your diet is key. Rather than excluding one or more of the macros, it’s about prioritizing healthy sources of unsaturated fats, lean proteins, and fiber-rich carbs. 

Excluding one can lead to nutritional imbalances and even long-term health problems. But achieving balance doesn’t mean you have to meticulously count your macros or follow a rigid “If It Fits Your Macros” (IIFYM) plan, either. If you need help understanding your macronutrient needs and optimizing your diet, I can help. Learn more about my services or click here to schedule a complimentary discovery call.