What Are Macros?

Reviewed By Danielle Glesne, RDN, LD, CDCES

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You may have heard the term “macros” floating around conversations about nutrition. So what are they and why are they important for your health?

Macronutrients—or macros, as they’re often called—are nutrients that provide the body with calories or energy. Nutrients are substances needed for growth, metabolism, and many other body functions. Since “macro” means large, macronutrients are nutrients your body needs in large amounts.

When we speak about macronutrients, we’re most often referring to three macronutrients:

1. Carbohydrates

2. Protein

3. Fats

Fun Fact: Alcohol is technically a macronutrient as well, as it contains ethanol, which our body can use for energy. However, alcohol in-and-of-itself contains no essential nutrient value, and not having it in your diet will not lead to any sort of deficiency. Therefore, alcohol is not often mentioned alongside carbs, protein, and fats.

Why do we need macronutrients?

Each of the three macronutrients (i.e. carbohydrates, proteins, fats) is critical for human health and function.

Why do we need carbohydrates?

Carbohydrates, in the form of starches and sugars, are the essential nutrients our bodies require in the largest amount. When consumed and broken down by the body, carbohydrates provide the major source of energy to fuel our daily activities.

The body also uses carbohydrates as materials from which to build other molecules, to modify the functional attributes of other molecules, and to promote numerous aspects of health.

Examples of carbohydrate-rich foods

• Fruits & vegetables

• Beans (black, pinto, kidney, string)

• Brown rice

• Oatmeal (non-flavored)

• Quinoa

• Rye

• Sweet potatoes

• Whole wheat bread / English muffins (100%)

• Yams

Why do we need protein?

While carbohydrates and fats primarily serve a role in providing or storing energy in the body, proteins are essential nutrients that primarily provide the building blocks for the structures that make up the body.

Proteins can be found in virtually every body part and tissue, and are a vital component of cells, organs, and even bone. In addition, proteins play a role in numerous other bodily functions such as blood clotting, the immune system, and the production of hormones and enzymes, among many others.

However, in the event that the body is not getting enough calories from other nutrients or from fat stores in the body, protein can be used for energy as well.

Examples of protein-rich foods

• Meat seafood

  • Chicken Breast

  • Fatty Fish (Herring, Mackerel, Salmon, Sardines, Trout, Tuna, etc.)

  • Ground Meat (90/10 or 93/7 lean/fat)

  • Shrimp

  • Scallops

  • Tip, Top, Loin or Round cuts of Beef or Pork

  • Turkey Breast

  • White Fish (Catfish, Cod, Haddock, Pollock, Tilapia, Whiting, etc.)

• Dairy

  • Eggs

  • Kefir

  • Low Fat Cottage Cheese

  • Low Fat Milk (if choosing plant-based such as almond or cashew milk, ideally fortified with Vitamin D)

  • Low-/Non-Fat Greek Yogurt (minimum of 5 probiotics; low added sugar if flavored)

  • Part Skim Ricotta Cheese

Why do we need fats?

Fats are essential nutrients required for energy and to support cell growth in our bodies. Fats also help your body absorb certain nutrients and produce important hormones for optimal health.

Dietary fats are also essential for blood clotting, muscle movement, and inflammation, as well as helping protect your organs and helping keep your body warm.

Examples of fat-rich foods

• Fatty Fish (Herring, Mackerel, Salmon, Sardines, Trout, Tuna, etc.)

• Nuts and seeds (almonds, cashews, flax seeds, etc.)

• Avocados (technically a fruit)

• Nut butters (2-ingredient - nut and salt)

• Olives, olive oil

• Oil-Vinegar Based Dressings

Bottom Line

Each macronutrient plays an important role in the body. Consistently consuming a proper balance of all three macronutrients is essential to your body's ability to function optimally (unless your healthcare provider has advised you otherwise).