What are macronutrients aka “macros”?

If you’ve done any kind of research on nutrition in the last decade or so, you’ve probably stumbled across the term macros. Macros is short for macronutrients. So, what are they exactly and why are they important to understand? Let’s get into it!

There are three different macronutrients: protein, carbohydrates, and fats. Chances are that you’ve probably heard of those three before even if you didn’t know what macros are. Essentially, every single food and beverage that we eat or drink can be broken down into it’s component parts: macronutrients, micronutrients (vitamins and minerals), and water.

Macronutrients provide our bodies with calories (energy) and are the building blocks of cellular growth, immune function, and overall repair. Each of the three macronutrients play a different, critical role in human function, and we need a balance of all three in order to thrive.

Protein forms the major structural component of muscle, as well as that of the brain, nervous system, blood, skin, and hair. It serves as the transport mechanism for vitamins, minerals, fats, and oxygen within the body.

Protein sources include meat, poultry, fish, eggs, whey protein, and some dairy products. Protein can also be found in beans and legumes, nuts, seeds, tofu, seitan, and whole grains.

Carbohydrates are the bodies preferred source of immediate energy. They are broken down into sugar (glucose) in the body and either provide immediate energy or are stored for later use.

Carb sources include bread, pasta, rice, whole grains, fruits, vegetables, beans and legumes, cakes, candy, and refined sugar.

Fats serve many critical functions in the body, including insulation, vitamin absorption, and hormone production.

Fat sources include nuts, seeds, oils, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), avocado, eggs, and dairy foods.

Fats are more calorically dense than carbs and protein, which is why a small serving of peanut butter packs a lot more calories than a small serving of fruit or Greek yogurt. This doesn’t make fats “bad,” it’s just something worth knowing if you’re keeping portion control in mind.

A healthy, balanced diet includes all three macronutrients. Here’s a visual that I love from Precision Nutrition that visualizes what a balanced plate or diet might look like:

As you can see from this visual, about half of the plate is filled with vegetables and/or fruits, about a quarter is filled with protein, and the other quarter is split between starchy carbs and fats.

This gives you an idea about what your portions of each macronutrient can look like on a plate or in your overall daily diet.

Of course, not every meal will be exactly like this, but it’s a great goal to aim for with most meals and snacks throughout your day to maintain a good balance.

Remember, no one macronutrient, food group, or food is responsible for weight gain or weight loss. In fact, all three macronutrients and a variety of micronutrients are necessary for a healthy lifestyle.

All three macronutrients have gotten a bad rap at one point or another thanks to diet culture. We’ve seen low-carb diets being all the rage, the low-fat everything craze, and protein being demonized for harming our kidneys.

Cutting out or restricting any macronutrient is not the answer, but finding a balance of all three is. Adjusting your macronutrient intake can make a huge difference in your body composition (lean body mass versus body fat), which is another reason that prioritizing protein and managing calorie intake is key.

Lastly, instead of looking at foods as “good” or “bad,” try looking at them for what they are. Some foods are carb sources (energy) with a lot of micronutrients, like fruits and vegetables for example. Some foods are carb sources with very little nutritional value, like cake for example. The cake might not be the most nutritious choice, but it can still be a source of energy and enjoyment without completely throwing your entire day or week off.

Want to learn more about how to adjust your macronutrient intake for your specific body composition goals? I would love to work together! My online coaching program includes the option to add nutrition coaching to get the most out of your program. Apply to work together today.