Have you heard people talk about their macros? What their macros are, if they’ve hit their macros for the day, and if they need to adjust them? Have you also wondered what the hell these people are even talking about? Well, don’t worry, after reading this post, you will have all of the answers you need to not only feel confident in a discussion about macros, but also how they fit into your life.
Macronutrients are the primary sources of energy and play essential roles in everything from metabolism to muscle repair and cognitive function. Without a balanced intake of these nutrients, the body cannot function optimally, leading to fatigue, decreased immunity, and poor recovery. Whether your goal is to build muscle, improve athletic performance, or enhance overall wellbeing, understanding macronutrients and their significance is key to making informed dietary choices.
Let’s understand what each macronutrient does in our body along with the foods that you can eat to get good sources of each nutrient.
What Are Macronutrients and Why Do We Need Them?
Put simply, macronutrients are nutrients that our bodies require in large amounts for our bodies to function. Macronutrients aren’t a new concept, I even bet you’ve known about them from a very young age. There are 3 macronutrients: carbohydrates, protein, and fat. Each macronutrient plays a unique role in supporting your body and without a balanced intake of each nutrient, the body will struggle with energy production, immune function, and overall health.
The Three Macronutrients and Their Importance
1. Carbohydrates
Carbohydrates are the body’s preferred and main energy source, we need to consume carbs on a daily basis as they provide the fuel needed for our brain, muscles, cells, tissues, and organs. They provide 4 kcal of energy per gram of carbohydrate and get broken down in the body into glucose, which is either used immediately for energy or stored for later use. This macronutrient is often misunderstood because a lot of ultra-processed foods contain large amounts of refined carbohydrates and sugars, but not all carbohydrates are created equally. Although there is still quite a bit of nuance, you can begin understanding carbs by breaking them down into two categories; simple and complex.
A. Simple Carbohydrates (Sugars)
Simple carbohydrates consist of one or two sugar molecules, making them quickly digestible and readily available for energy. Due to their rapid absorption into the bloodstream, they can provide an immediate energy source. This can be beneficial in situations requiring quick energy, such as during cardiovascular exercise or when the body needs fast replenishment after physical or mental exertion.
Naturally occurring simple carbohydrates are found in fruit, dairy products, and honey, which also contain essential vitamins, minerals, and fibre that contribute to overall nutritional health. On the other hand, refined sources, such as sugary beverages, candies, and processed packaged goods, provide rapid energy but lack fiber and micronutrients, leaving you with quick energy spike but a lack of satiation. Depending on your needs, simple carbohydrates can serve a useful role in energy availability, particularly when consumed in conjunction with other macronutrients to help balance digestion and blood sugar response.
B. Complex Carbohydrates (Starches and Fiber)
Complex carbohydrates are composed of longer chains of sugar molecules, which requires more time for them to be broken down in your body before they can be used as energy. This slower digestion provides a steady release of energy, making complex carbohydrates a good choice for sustained fuel throughout the day. They also contain vitamins, minerals, and fibre and help with feeling fuller for longer. Sources of complex carbohydrates include whole grains, legumes, vegetables, and beans. When looking at overall health and daily nutrition, you want to highlight adding complex carbohydrates into your diet.
Both simple and complex carbohydrates serve purposes in the body, and their consumption should be adjusted based on individual energy demands, activity levels, and dietary goals. A general recommendation is to get 45-55% of your total daily energy from carbohydrates.
2. Protein
Protein plays a fundamental role in the body, contributing to building and repairing muscles, skin, bone, and all our major tissues, enzyme and hormone production, and immune function. Unlike carbohydrates and fats, protein is not primarily used for energy, but it provides 4 kcal of energy per gram when needed. The body continuously breaks down and rebuilds proteins, making it essential to consume adequate amounts of protein each day to support these vital processes.
Protein is composed of amino acids, which are classified as essential (must be obtained through diet) and non-essential (can be produced by the body). Protein sources vary in their amino acid profiles, but by consuming a variety of protein sources, it is possible to meet your protein needs effectively.
A. Complete vs. Incomplete Proteins
Complete proteins contain all nine essential amino acids in sufficient amounts and are typically found in animal-based sources such as meat, poultry, fish, eggs, and dairy. Some plant-based sources, like soy, quinoa, and buckwheat, also provide complete protein.
Incomplete proteins lack one or more essential amino acids and are commonly found in plant-based sources like beans, lentils, nuts, seeds, and whole grains. This just means you’ll need to consume a variety of these foods throughout the day to obtain all essential amino acids. For people following a plant-based diet, combining different protein sources—such as rice and beans—helps ensure a balanced amino acid intake.
You will see protein requirements vary based on age, activity level, and health goals, but general recommendations suggest that protein should make up 15-25% of total daily caloric intake. If you lift weights, or are in perimenopause or menopause, you will usually be at the top end of this protein range. Distributing protein intake evenly across meals can enhance muscle protein synthesis and improve satiety throughout the day.
3. Fat
While fat has typically gained a bad reputation due to diet culture rhetoric, dietary fat is an essential macronutrient that provides long-lasting energy, supports cell function, insulates the body and protects our organs along with assisting in the absorption of fat-soluble vitamins and hormone production. Unlike carbohydrates and protein, fats are more energy-dense, providing 9 kcal of energy per gram of fat.
Dietary fat is a key pillar in a healthy and balanced diet. The key is understanding the different types of dietary fat and how they function in your body.
A. Types of Fat: Saturated, Unsaturated
Unsaturated fats are considered beneficial for heart health and can be further categorized into monounsaturated and polyunsaturated fats. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon and sardines). Omega-3 and omega-6 fatty acids, which are types of polyunsaturated fats, play a crucial role in reducing inflammation and supporting brain function.
Saturated fats are primarily found in animal products like red meat, butter, and full-fat dairy, as well as oils like coconut and palm oil. Saturated fat can be included in a balanced diet when consumed in moderation, but too much can cause blockages in your arteries and increase your cholesterol.
Just like the other macronutrients, daily intake will vary, but general recommendations for fat are 15-25% of total daily caloric intake. With fat, a focus on consuming a variety of healthy fat sources while moderating intake of less beneficial fats is the best approach.
Final Thoughts
A well-balanced diet is about more than just counting calories—it’s about ensuring your body receives the right combination of macronutrients to function efficiently. Whether you’re looking for peak performance, to manage weight, or simply aiming for better overall health, the right macronutrient balance can help you achieve your goals. Carbohydrates provide the energy to fuel your day, proteins support muscle growth and repair, and healthy fats keep your body functioning optimally.
Eat well, fuel right, and enjoy the benefits of balanced macronutrients!
