Macronutrients (also known as macros) are nutrients the body uses in relatively large amounts and therefore needs to receive daily. There are three macronutrients: proteins, carbohydrates, and fats.

Your body requires smaller amounts of micronutrients like vitamins and minerals, but macronutrients provide your body with calories (energy) and building blocks of cellular growth, immune function, and overall repair.

Here's what you need to know about macronutrients and why a balanced intake of these vital nutrients is necessary for optimum health and wellness.

Macronutrients

The three primary macronutrients are carbohydrates, fats, and protein. Carbs fuel your body with immediate energy. Protein provides amino acids, essential for building muscle, skin, blood, and important structures of the brain and nervous system. And fat is vital for brain development, insulation, energy reserves, cell function, and protection of your organs. Learn more about each macronutrient below.

Carbohydrates

Carbohydrates are the body's preferred fuel source. Converting carbohydrates into immediately usable energy is easier for the body than converting fat or protein into fuel. Your brain, muscles, and cells all need carbohydrates to function.

When you consume carbohydrates (for example, in the form of an energy bar before running), the food is converted into sugars that enter the bloodstream. These sugars (in the form of glucose) can be an immediate source of energy or stored in the body's cells to be used at another time.

Carbohydrates can either be complex or simple:

• Complex carbohydrates (polysaccharides and oligosaccharides) are made up of long strings of sugar units that take longer for the body to break down and use. Complex carbs have a more steady impact on blood glucose levels.
• Simple carbohydrates (monosaccharides and disaccharides) are made up of either one or two sugar units and can be broken down fairly quickly in the body. Simple carbs have a fleeting impact on blood sugar levels. Some types of simple carbohydrates (when consumed in isolation), such as juice or sugary candy can cause blood sugar and energy to rise quickly and then drop shortly after.

In addition to providing fuel to the body, complex carbohydrates (particularly fiber) help the body maintain healthy digestive function and cholesterol levels.

Examples of foods that are high in carbohydrates include starchy foods like grain products (such as bread, cereal, and pasta), potatoes, and rice. Fruits, vegetables, and dairy products also provide carbohydrates.

The United States Department of Agriculture (USDA) suggests that carbohydrates make up 45% to 65% of our daily caloric intake. However, some people follow lower carbohydrate diets to manage a medical condition or for weight loss.

The department's Dietary Guidelines for Americans 2020–2025 also recommend that sugar intake be limited to less than 10% of daily calories while the Dietary Guidelines Advisory Committee and the American Heart Association (AHA) recommend an even lower limit of less than 6%.

Protein

Protein provides the body with amino acids, the building blocks for muscle and other important structures such as the brain, nervous system, blood, skin, and hair. Protein also transports oxygen and other important nutrients. In the absence of glucose or carbohydrates, the body can reverse-process protein (a conversion called gluconeogenesis) to use as energy.

Your body makes 11 amino acids on its own. There are 9 amino acids that your body cannot make (known as "essential amino acids"), which means you need to consume them through your diet.

You can consume different types of protein to get these amino acids.

• Complete proteins provide all the amino acids your body needs in appropriate amounts. The most common sources of complete protein are meat, poultry, seafood, eggs and milk, quinoa, and edamame.
• Incomplete proteins provide some, but not all, of the amino acids you need. Many plant-based proteins are incomplete proteins. However, when consumed as complementary proteins, you can receive the amino acids your body needs. Nuts, seeds, and (most) grains are examples of incomplete proteins. You can consume these foods throughout the day for essential amino acids.

The daily requirements for protein vary. The USDA recommends consuming 10% to 35% of our daily calories from protein sources. More specific protein guidelines are based on age, gender, and activity level. Some people will consume more protein to reach certain fitness or wellness goals.

Fats

People might try to avoid fat in their diets, but dietary fat plays an important role in the body. Fat provides an important energy source in times of starvation or caloric deprivation. It is also necessary for insulation, proper cell function, and protection of our vital organs.

Excessive calorie intake in the form of saturated and trans fat, however, has been linked to a variety of diseases, including heart disease and diabetes. When planning or shopping for frozen meals, it is important to understand that fat contains double the calories per gram as protein or carbohydrates.

Different types of fat can be part of your daily diet. Specifically, dietary fats might be saturated or unsaturated:

• Saturated fats mostly come from meat and dairy sources. These fats are generally solid at room temperature and shelf-stable for a long time. However, for cardiovascular risk saturated fat should be avoided from meats versus dairy. Full-fat dairy products either have a neutral or beneficial effect on cardiovascular health.
  
• Unsaturated fats include two other types of fats: monounsaturated and polyunsaturated fats. Unsaturated fats come from plant sources and fortified foods like eggs, dairy, fish, seaweed, and grass-fed animal products. They provide the body with many health benefits. These fats are generally liquid even when refrigerated and have a shorter shelf life than saturated fats.

When saturated fats in a person's diet are replaced with poly or monounsaturated fats, it can decrease their risk of certain diseases including heart disease, stroke, and type 2 diabetes.

Another type of fat, trans fat, is slowly getting eliminated from foods. Trans fat is a polyunsaturated fat that is processed to become shelf-stable. Processed foods like crackers, cookies, cakes, and other baked goods typically contain these hydrogenated fats.

Most dietary guidelines suggest that roughly 20% to 35% of your daily calories should come from fats. However, no more than 10% of your daily calories should come from saturated fats.

How to Balance Macronutrients

It is important to include each macronutrient in your daily diet. This will be easier if you build each meal around a combination of protein, carbs, and healthy fats. That said, finding the exact balance of macros right for you can be tricky.

The large range of percentages recommended for each macronutrient leaves room for experimentation. Everyone's body functions differently when various ratios are consumed.

One easy way to plan your meals is to use the USDA's MyPlate system, which encourages you to use a divided plate icon to plan your meals. Roughly one-quarter of the plate is for fruits, vegetables, grains, and proteins. There is also a small icon for dairy.

There is a similar system called the Healthy Eating Plate provided by Harvard Health where each plate image can serve as a reminder to get your nutrition from different sources to ensure that your macro and micronutrient needs are met.

Tracking Macros vs. Tracking Calories

Some people—particularly athletes—track their macronutrients rather than calorie intake because they are trying to reach certain fitness or performance goals. A person might also manage a medical condition by watching their macro intake. For example, people with type 2 diabetes often count carbs to manage and limit intake.

There are pros and cons to tracking calories and pros and cons to tracking macros; the best method for you will depend on your goals.

Why Track Calories?

If your goal is weight management, the success or failure of your program will ultimately rest on your overall calorie intake. You won't lose weight unless you create a calorie deficit, meaning you consume fewer calories than you burn.

Some people find calorie counting to be a good motivator in losing weight. Many factors affect weight loss, calories being one of them. Creating a calorie deficit can result in weight loss but this concept is complicated and dynamic.

People who are trying to reach or maintain weight loss often choose to track the calories they consume. The calorie counts for most foods and beverages can be found directly on the Nutrition Facts label. If it's unavailable there, nutrition databases provide accurate numbers online or even in smartphone apps.

Why Track Macronutrients?

Tracking calories can appear easier since you calculate one number, but some choose to track macronutrients instead to reach specific goals. Tracking macronutrients is more complex because you set goals for three intake numbers instead of just one. For people trying to reach fitness goals or lose weight, these numbers can be helpful.

For example, people trying to lose weight might discover they can reach their calorie goal more easily if they get more of their daily calories from protein. When included in every meal, protein might help you eat less because it generally provides greater satiety than carbohydrates.

People managing heart disease or a related condition might track their fat intake—particularly saturated fat—to reduce their risk for a cardiac event.

People who are trying to reach fitness goals often track their macros. For example, endurance runners might target a particular carb intake to ensure they are properly fueled for a race. Strength-trained athletes might watch their protein intake to help them reach their performance goals.

Tools and Tips to Track Macros

If you choose to track your macros, there are different methods you might use to manage your intake. One of the easiest ways is to use a smartphone app.

Many health and wellness apps provide calorie and macro data for countless foods. These apps help you to input each food you consume and then provide updated charts and other graphics to let you see where you're at throughout the day. Examples of popular apps include LoseIt, MyMacros+, and MyFitnessPal, and Fitbit.

Another method is to use the old-fashioned pen-and-paper approach. You can plan meals according to the macronutrient balance you require, or you can use online resources or apps to get your numbers and keep them in a notebook.

A Word From Verywell

Each macronutrient plays an important role in the body. While some trendy diets severely restrict or even eliminate macros, each is essential to your body's ability to function optimally. You must consume each of them in balance (unless your healthcare provider has advised you otherwise—for example, because you are managing a health condition).

Once you've figured out how to balance your macronutrients, you can learn to make healthy choices within each group. To reach your fitness goals and maintain your wellness, choose lean proteins, complex carbohydrates, and healthy fats.

It is important to note, however, that intensive counting of macros may be contraindicated in people with a history of eating disorders. This eating approach also limits a person's ability to listen to their internal hunger cues, so it's best to consult your healthcare provider or a registered dietitian before making any significant changes to your diet.