If you’ve spent some time reading about fitness or nutrition, you’ve probably heard people mention “macros.”
Maybe you’ve heard things like, “You need to track your macros to lose weight,” or “Macros are the key to getting fit.”
But what exactly are macros? And why does everyone seem to talk about them?
Let me break it down for you in simple terms.
What are Macros?
Macros, short for macronutrients, are the nutrients your body needs in relatively large amounts (meaning in grams) to function properly.
There are three primary macronutrients:
- proteins
- carbohydrates
- fats.
Each plays a set of unique roles in your body, and all three are essential for maintaining good health.
I’ll give you a quick overview of each one in this post, but stay tuned—I’ll go into more detail on each macronutrient in upcoming posts!
Why do We Need Them?
Carbohydrates (or carbs) are your body’s primary and preferred source of energy. Carbs fuel everything from your daily activities to intense workouts.
Proteins are the main structural macronutrient. They help build and repair muscles, bones, skin, and more. Although it’s not the body’s first choice for fuel, proteins can be broken down for energy if carbs aren’t available.
Fats also serve as an energy source and act as the body’s main long-term energy storage.
Keep in mind that this is just a basic overview. Each of these macronutrients plays many other important roles in the body, which I’ll talk about in future posts!
Macronutrients as Energy Sources.
All of these macronutrients contain energy. They are made up of molecules connected through chemical bonds. These chemical bonds store energy, and when the body breaks down these macromolecules into their building blocks, these bonds break, releasing energy.
This energy is usually measured in Calories—kilocalories (kcal) to be precise.
Each macronutrient provides a different amount of energy per gram:
- Carbohydrates: 4 kcal per gram
- Proteins: 4 kcal per gram
- Fats: 9 kcal per gram
As you can see, fats are the most energy-dense macronutrient, providing more than double the calories per gram compared to carbs and proteins. This info will come in handy when you’re trying to manage your calorie intake for weight loss or weight maintenance.
In addition to these three macros, alcohol also provides calories — about 7 kcal per gram. But it’s important to know that alcohol is not a nutrient because it doesn’t offer any essential functions like other macros. In fact, alcohol is considered to be a drug and a toxin, and should be consumed in moderation.
Carbs, Proteins, and Fats: Where Do They Come From?
You get your macronutrients from the foods you eat. While most foods contain a mix of all three macros, some foods are higher in one or another.
Foods high in Carbohydrates
- Grains (wheat, rice, oats, barley)
- Grain products (bread, pasta, breakfast cereals)
- Fruits (bananas, apples, mangoes)
- Starchy vegetables (potatoes, sweet potatoes, corn, peas)
- Dairy products
Foods high in protein
- Animal products (chicken, pork, beef, seafood, eggs, dairy)
- Plant-based sources (beans, lentils, nuts, soy products like tofu and tempeh)
Foods high in Fats
- Oils (olive oil, canola oil, sunflower oil, coconut oil)
- Nuts and nut butters
- Seeds (sesame seeds, flaxseeds)
- Avocados
- Fatty fish
- Dairy products
Important Things to Know About Macros
- Carbs are the brain’s preferred source of fuel.
- Protein is the most satiating macronutrient of the three. It helps you feel fuller for longer and has the highest thermic effect of food (TEF)—meaning your body burns more calories digesting protein compared to carbs and fats.
- Fat is the most calorie-dense macronutrient. While it’s essential for your body, it’s important to be mindful of portion sizes to avoid excess calorie intake.
- Alcohol provides calories without offering any essential nutrients, making it a source of “empty” calories.
Not All Macro Sources Are Created Equal
While two foods have a similar macronutrient breakdown, one might offer a lot more nutritional value due to its vitamins, minerals, and fiber content.
Choosing foods that are richer in these nutrients can make a big difference to your overall health and how satisfied you feel after meals.
This is why focusing only on macros isn’t always enough — the quality of the food matters too.
How Much of Each Macro Should You Eat?
General dietary guidelines suggest the following macronutrient ranges:
- Carbohydrates: 45–65% of your total daily calories
- Fats: 20–35% of your total daily calories
- Proteins: 10–35% of your total daily calories
However, these are not strict rules.
Your personal needs can vary based on factors like your age, gender, activity level, fitness goals, and food preferences.
Should You Count Macros?
You can definitely count macros if you want to, especially if you’re working toward specific fitness or health goals (like building muscle, losing fat, or improving athletic performance).
However, if you are not a professional athlete or trying to achieve a particular fitness goal, there’s no need to track every gram of macro.
The key is understanding the balance of macros and ensuring you’re getting enough of each to support your body’s needs.
If your goal is to simply eat healthy, you can follow simple visual tools like the USDA’s MyPlate or the UK’s Eatwell Guide that can help you maintain a balanced intake without needing to weigh and measure everything.
Take Home Message
- Carbohydrates, proteins, and fats serve distinct roles within the body and are essential for optimal performance and health. This means that cutting out entire macro groups from your diet is generally good idea.
- The amount you need from each group depends on many personal factors, and there’s no one-size-fits-all formula.
- The quality of these nutrients matters as much as their quantity in your diet. Choosing nutrient-dense foods rich in fiber, vitamins, and minerals will support better overall health.
- You need to get enough of each macronutrient from a balanced diet, ideally through several meals distributed throughout the day.
In the next few posts, I’ll break down each macronutrient in more detail to help you make even more informed food choices.
Stay tuned.
