What Are Macronutrients?

What Are Macronutrients?

Macronutrients (or "macros") are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Together, they provide all the calories (energy) your body uses.

Unlike micronutrients (vitamins and minerals) that you need in small amounts, macronutrients are the foundation of your diet. Getting the right balance of macros can make the difference between reaching your goals and spinning your wheels.

Protein: The Building Block

Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. When you eat protein, your body breaks it down into amino acids — the building blocks of every cell.

Why Protein Matters

• Muscle growth and repair — Critical for anyone who exercises
• Satiety — Protein keeps you fuller longer than carbs or fats
• Metabolic boost — Digesting protein burns more calories (thermic effect)
• Preserves muscle during fat loss — Prevents your body from burning muscle for energy

How Much Protein Do You Need?

For most active people, aim for 0.7-1g of protein per pound of bodyweight. If you're sedentary, you can go lower (0.5-0.7g/lb). If you're in a calorie deficit or very active, go higher (1g/lb or more).

Best Protein Sources

• Chicken, turkey, and lean meats
• Fish and seafood
• Eggs and egg whites
• Greek yogurt and cottage cheese
• Legumes and beans
• Tofu and tempeh
• Protein powder (whey, casein, plant-based)

Carbohydrates: Your Primary Fuel

Carbohydrates are your body's preferred energy source, especially for high-intensity activities. When you eat carbs, they're broken down into glucose, which fuels your muscles, brain, and organs.

Types of Carbohydrates

• Simple carbs — Quick-digesting sugars (fruit, honey, candy). Fast energy but can spike blood sugar.
• Complex carbs — Slower-digesting starches and fiber (oats, rice, potatoes, vegetables). More sustained energy.

Why Carbs Aren't the Enemy

Despite what some diets claim, carbs aren't inherently bad. They fuel workouts, support brain function, and help regulate hormones. The key is choosing quality sources and eating the right amount for your activity level.

Best Carb Sources

• Oats and whole grains
• Rice (white or brown)
• Potatoes and sweet potatoes
• Fruits
• Vegetables
• Legumes and beans
• Whole grain bread and pasta

Fats: Essential for Health

Dietary fat is crucial for hormone production, brain function, nutrient absorption, and cell structure. Unlike what 90s diet culture taught us, eating fat doesn't automatically make you fat.

Types of Fats

• Saturated fats — Found in animal products and coconut. Not as bad as once thought, but moderate intake is wise.
• Unsaturated fats — Found in olive oil, nuts, avocados, fish. Generally considered "healthy fats."
• Trans fats — Artificial fats in processed foods. Avoid these.

Why You Need Enough Fat

• Hormone production — Including testosterone and estrogen
• Nutrient absorption — Vitamins A, D, E, and K are fat-soluble
• Brain health — Your brain is largely made of fat
• Satiety — Fat helps you feel full and satisfied

Best Fat Sources

• Olive oil and avocado oil
• Avocados
• Nuts and nut butters
• Seeds (chia, flax, hemp)
• Fatty fish (salmon, mackerel)
• Eggs
• Cheese and dairy

How to Balance Your Macros

The "right" macro balance depends on your goals, activity level, and preferences. There's no one-size-fits-all answer, but here are general guidelines:

Important: These are starting points. Adjust based on how you feel, your results, and your food preferences. Some people thrive on higher carbs, others prefer higher fats. Protein should stay consistent.

Calculate Your Macros

Ready to figure out exactly how many grams of protein, carbs, and fats you should eat? Our free calculator does the math for you based on your stats and goals.

Related Guides

• How to Calculate Your Macros (Step-by-Step)
• The Complete Guide to Macro Dieting
• Macros for Weight Loss