Macronutrients and micronutrients are essential building blocks of healthy nutrition, working in synergy to ensure the body functions as it should. Macronutrients, needed in larger amounts, include carbohydrates, proteins, and fats, which make up your total caloric intake. Micronutrients, needed in smaller amounts, include vitamins and minerals. Getting the recommended amount of macros and micros is a delicate dance, and when the balance is off, your body tends to have a clear way of sending signals (think: trouble with maintaining a healthy weight and nutritional deficiencies).
What are Macronutrients?
Macronutrients are the key building blocks of any diet and they’re where all your calories come from. Essentially, everything we eat is made up of some form of macronutrients and micronutrients. The three main macronutrients are carbohydrates, protein and fat. They’re regarded as essential nutrients, as our bodies are unable to make them or make enough of them.
Macronutrients provide energy in the form of calories:
- Carbohydrates contain 4 calories per gram
- Proteins contain 4 calories per gram
- Fats contain 9 calories per gram
Each macronutrient serves a specific purpose, but collectively, they supply the energy, fuel and nutrients your body needs to function properly.
No healthy diet should exclude or seriously restrict any macronutrient. But how much of each should you eat, and what are the best sources? It’s the macronutrients that make up your total caloric intake, and include carbohydrates, proteins and fats.
Read also: Keto Diet Macro Tracking Tips
Carbohydrates
Carbohydrates - or carbs - are the body’s primary fuel. Carbohydrates are the body’s main source of energy and the brain’s primary fuel. They’re made up of chains of starch and sugar that get broken down into glucose or sugar molecules. Some of the key functions of carbohydrates are:
- Energy storage: Carbohydrates are stored as glycogen in muscles. During physical exercise, stored glycogen is converted into energy to power the muscles.
- Brain fuel: Your brain relies on glucose for fuel in order to power electrical signals and carry out its normal cognitive function.
- Promote digestive health: Dietary fibre, a type of carbohydrate, aids digestion, helps you feel fuller for longer, and keeps your blood cholesterol levels in check.
Because carbohydrates are so vital to many of your body functions, any extra carbohydrates you eat are stored in your muscles, liver and fat for future use.
Not all carbohydrates are created equally. Simple carbohydrates, found in foods like baked goods and white bread, are digested quickly, which can give you a sugar rush but then leave you feeling fatigued.
Complex carbohydrates, such as whole grains and fiber-rich vegetables, are digested more slowly. The healthiest types of carbohydrates include complex carbohydrates, such as whole grains, legumes, oats and lentils. These foods pack in more nutrients and will take longer in your body to break down compared to refined sugars (think: white bread, pasta, sugar and chocolates), helping you stay fuller for longer.
Wohlford says 45% to 65% of calories per day should come from carbohydrates.
Read also: Guide to Macros for Women's Weight Loss
Proteins
Protein is essential to many processes in the body. It provides structure to the tissue. Protein provides the body with amino acids, organic compounds that are the foundation of cell and muscle structure. In total, there are 20 different types of amino acids, nine of which are considered essential and must be obtained from the foods that you eat. Amino acids are used in the growth and repair of body tissues and muscles, and they help create new proteins, enzymes and hormones within your body. Amino acids also help provide structure to your body’s cell membranes, such as your organs, hair, skin and nails.
Protein-rich foods include seafood, eggs, milk, fish and lean meats. You can also easily get a variety of amino acids when eating plant-based, by including pulses, nuts, seeds, grains and soya-based foods in your diet.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight per day.
Fats
Fats are broken down into fatty acids and glycerol in the body. They play an important role in building the exterior of your cell membranes, the transport and absorption of certain fat-soluble micronutrients (vitamins A, D, E and K), and protect your vital organs. There are fatty acids that the body cannot make, and so need to be consumed from the foods that you eat. These include alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).
Fats also have the highest calorie count per gram, which means that they require more energy to burn. The healthiest sources of fats include avocados, olive oil, seeds, almonds, peanuts, walnuts and seafood - they’re all rich in unsaturated fats (the healthy kind of fats).
Read also: Weight loss with macros explained
What are Micronutrients?
Micronutrients are the vitamins, minerals, antioxidants and polyphenols that are found alongside the macronutrients, in smaller amounts. Micronutrients play a vital role in maintaining every reaction that occurs in the body. From assisting in hormone production and maintaining energy levels to regulating metabolism and facilitating DNA synthesis, they are crucial nutritional compounds!
Consider vitamin B2, which contributes to energy-yielding metabolism. Or vitamin D, which facilities calcium absorption, bone health and normal immune function. Vitamin E is an antioxidant. Then there’s magnesium which helps with proper muscle and nerve function, and in the maintenance of normal bones and teeth. Considering that we need at least 27 different micronutrients in our bodies, the list truly goes on!
You can find a wide range of micronutrients in the food you eat. Eat a variety of fruits, vegetables, legumes, whole grains, lentils and heart-healthy fats, as they’re plentiful in micronutrients. Micronutrients are best consumed as part of a balanced diet, but you can also top up your levels by taking a daily multivitamin if you want.
Examples of Micronutrients
Just like macronutrients, micronutrients can be found in the foods that you eat every day - think fruits and vegetables.
“Most vitamins are water-soluble,” says Zumpano. “That means they get flushed out of your system when your body is done using what it needs.”
Some vitamins that are examples of micronutrients include:
- Vitamin B1: Also known as thiamine, vitamin B1 aids in converting nutrients into energy. Foods include white rice, fortified breakfast cereals and black beans.
- Vitamin B2: Also known as riboflavin, this vitamin is good for energy production, cell function and fat metabolism. Foods include instant oats, fat-free yogurt and milk.
- Vitamin B3: Also known as niacin, vitamin B3 drives the production of energy from food. Foods include chicken breast, turkey breast, salmon and tuna.
- Vitamin B5: Also called pantothenic acid, this vitamin helps with fatty acid synthesis. Foods include shitake mushrooms, sunflower seeds and avocados.
- Vitamin B6: Also called pyridoxine, vitamin B6 helps your body release sugar from stored carbohydrates for energy, and creates red blood cells. Foods include chickpeas, tuna and potatoes.
- Vitamin B7: Also known as biotin, it aids the metabolism of fatty acids, amino acids and glucose. Biotin-rich foods include eggs, salmon, pork chops and sweet potatoes.
- Vitamin B9: Also known as folate. Vitamin B9 is important for proper cell division. Foods include spinach, fortified breakfast cereals, white rice and asparagus.
- Vitamin B12: Also called cobalamin, vitamin B12 helps with red blood cell formation and proper nervous system and brain function. Foods include beef liver, salmon, milk and yogurt.
- Vitamin C: Also known as ascorbic acid, vitamin C is required for the creation of neurotransmitters and collagen. Foods include red peppers, oranges, grapefruits and kiwis.
Minerals that are good examples of micronutrients include:
- Calcium: This mineral helps build strong bones and teeth and helps with muscle function. Foods include yogurt, orange juice, cheese and milk.
- Magnesium: Found in foods like pumpkin seeds, almonds and spinach, this mineral aids in the regulation of blood pressure.
- Sodium: You need sodium for optimal fluid balance and to maintain your blood pressure.
- Potassium: Potassium helps with muscle function and nerve transmission. You can find potassium in foods like apricots, lentils, prunes and raisins.
Macronutrients vs. Micronutrients: What’s the Difference?
The prefix “micro” means small, which is appropriate because we need these nutrients in much smaller quantities than we do macros. Unlike macronutrients, micronutrients do not provide energy or fuel in the form of calories - but as you already know, they are just as important for our health. As the prefix “macro” indicates, we need far larger quantities of macronutrients than micronutrients. That’s one of the reasons why macros are measured in grams, such as grams of carbohydrates or fats. Micronutrients have a smaller unit of measurement - most micronutrients are measured in milligrams or micrograms.
How do Macronutrients Relate to Weight Loss?
Macronutrients are essentially everything when it comes to maintaining a healthy weight. It’s one of the reasons why some people even count their macronutrients to help with weight loss. Counting macronutrients is seen as a flexible way of eating for many as it allows people to choose what they like - as long as they stick to a certain carbohydrate, protein and fat ratio. There isn’t a one-size-fits-all macronutrient ratio, since these values depend on your current health status, your metabolism, levels of physical activity, and the goals that you would like to achieve. But in general, you should aim to eat 45-65% of your calories from carbohydrates (the more complex, the better), 25-35% of your calories from fat (opt for unsaturated fats) and around 10-30% of calories from proteins.
Each macronutrient plays a role in keeping your body full and satisfied, which helps to prevent overeating, reduces cravings and enables you to lose weight. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.
He also suggests using an online macronutrient calculator to get an idea of how many grams of protein, carbohydrates and fat you should be getting per day based on your caloric needs. When looking at nutrition labels, pay attention to how much protein and sugar the product contains per serving. "The grams of protein in a food product should always be higher than the number of grams of sugar or total sugar," Albert says. "If there is more sugar than protein, this will tell you that the food mostly consists of sugar, like a box of cereal or fruit juice.
For example, depending on the brand, one container of Greek yogurt could contain 15 grams of protein and 21 grams of sugar. Another container could contain 15 grams of protein and 6 grams of sugar. "You want the food products you buy to contain less than 8 grams of sugar per serving," Albert says. Food products that are high in sugar and low in protein and fiber tend to digest in your body more quickly, which can leave you feeling hungrier and increase your cravings. "Look at the protein and sugar content on the nutrition label: Are the grams of protein higher than the grams of total sugar? Are there 8 grams or less per serving?" Albert says.
Counting Macros: A Detailed Guide
A macro diet involves counting the intake of three macronutrients - proteins, fats, and carbohydrates. It divides daily calories into proportions, such as 10-35% proteins, 20-35% fats, and 45-65% carbs. Although a macro diet primarily focuses on counting macronutrients, it also involves staying within a specific calorie range. A person will calculate their daily calorie needs and determine their macros accordingly.
Some people count their macros to reach weight loss goals, build muscle mass, and balance blood sugar levels. However, many people may find it time-consuming, socially restrictive, and confusing. There can be risks associated with a macro diet if a person’s diet is too restrictive, such as deficiencies in certain vitamins and minerals.
Steps to Start a Macro Diet
People should follow several steps before starting a macro diet.
Determine caloric needs: First, they can use an online calculator, such as the popular If It Fits Your Macros (IIFYM) BMR calculator. Using information about a person’s body and lifestyle allows the app to estimate a person’s daily caloric needs.
Additionally, people can calculate their calories themselves using a formula. The Mifflin-St. Jeor equation is a popular choice:
- Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
- Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:
- Sedentary: x 1.2 (little or no exercise; desk job)
- Lightly active: x 1.375 (light exercise 1-3 days a week)
- Moderately active: x 1.55 (moderate exercise 6-7 days a week)
- Very active: x 1.725 (hard exercise every day or exercise twice a day)
- Extra active: x 1.9 (hard exercise twice a day or more)
The final number is the person’s total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.
Determine macronutrient ratio: Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.
The DGA recommends the following ratio:
- Proteins: 10-35% of total calories
- Fats: 20-35% of total calories
- Carbs: 45-65% of total calories
However, this ratio may not fit everyone’s goals. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs.
Track macros: After determining the macronutrient ratio, a person needs to track their food. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten. Others prefer to do the math by hand, although this takes more time. This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula:
(Total daily calories x macronutrient percentage) / calories per gram
So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume, and they aimed to get 50% of their daily intake from carbs, they would calculate:
(2,000 x 0.50) / 4 = 250g carbohydrate
Considerations Before Starting a Macro Diet
Before starting a macro diet, a person should consider the following.
Takes time: Tracking macros takes time. Unlike tracking calories, following a macro diet requires a person to pay close attention to the macronutrient ratio of everything they eat.
Lack of nutrient diversity: A macro diet could lead to a lack of nutrient diversity. It can be easy to overlook essential micronutrients because the diet focuses on protein, carbs, and fat.
Not necessarily nutritious: A person following the macro diet does not need to consume nutritious food. The only guidelines are that the food falls within the acceptable macronutrient ranges. Consistently making poor dietary choices may lead to a variety of health problems.
Socially restrictive: Some people may find a macro diet socially restrictive. For example, a person may be less likely to go to dinner with friends because it is difficult to count the macros of food prepared by someone else.
Potential for disordered eating: Perhaps the most significant risk associated with counting macros is disordered eating.
In a 2017 study involving people who had received an eating disorder diagnosis, most participants said the My Fitness Pal tracking app contributed to their eating disorder. Another 2017 study showed an association between calorie counting and regular health tracking with eating disorder attitudes and behaviors. This suggests that an intense focus on tracking health may even put people who do not have a history of eating disorders at risk for developing disordered eating behaviors.
It is advisable for anyone considering a macro diet to consult their doctor or dietitian for guidance.
Macro-Based Diets
Several popular diets employ a macro-based approach, or a form of it. These include:
- If It Fits Your Macros (IIFYM) diet
- ketogenic (keto) diet
- paleo diet
- Weight Watchers
While some of these diets may not explicitly call themselves a macro diet, they involve eating a certain portion of each food group. Macro diets are those that emphasize portion control and eating a variety of foods instead of counting calories.