What are macros?

In food, you’ll find micronutrients and macronutrients.

Micronutrients are vitamins and minerals, like calcium, vitamin C, and iron. They do not provide food with calories. The importance of micros will be discussed later.

Macronutrients are the nutrients in food that do give us calories. There are only 3 macronutrients: fats, carbohydrates, and protein.

More specifically, 1 gram of fat gives you 9 calories, 1 gram of carbs gives you 4 calories, and 1 gram of protein gives you 4 calories.

So here’s an example:

A food has 10g of protein, 10g of carbs, 2g of fat, and

98 total calories.

Using the numbers above,

10g protein x 4 = 40 calories from protein

10g carbs x 4 = 40 calories from carbs

2g fat x 9 = 18 calories from fat

40 + 40 + 18 = 98 calories total

You never have to do this math because the calories are usually listed, but it’s cool to be able to actually see where those calories come from.

In food, you’ll find micronutrients and macronutrients.

Micronutrients are vitamins and minerals, like calcium, vitamin C, and iron. They do not provide food with calories. The importance of micros will be discussed later.

Macronutrients are the nutrients in food that do give us calories. There are only 3 macronutrients: fats, carbohydrates, and protein.

More specifically, 1 gram of fat gives you 9 calories, 1 gram of carbs gives you 4 calories, and 1 gram of protein gives you 4 calories.

So here’s an example:

A food has 10g of protein, 10g of carbs, 2g of fat, and

98 total calories.

Using the numbers above,

10g protein x 4 = 40 calories from protein

10g carbs x 4 = 40 calories from carbs

2g fat x 9 = 18 calories from fat

40 + 40 + 18 = 98 calories total

You never have to do this math because the calories are usually listed, but it’s cool to be able to actually see where those calories come from.

Proteins

Proteins (amino acids) are found everywhere in our bodies. Their functions include cell structure, cell repair, muscle building, fluid balance, and enzymatic actions to facilitate reactions such as fat oxidation and energy production. They are carriers and cell receptors for things like hormone signaling. Everything you want your body to do, proteins are necessary.

Carbohydrates

I hope by this day in age you know that carbs aren’t bad for you. However, in case you’re still skeptical, here’s a registered dietitian saying it again: Carbs are bad for you. It’s HOW you consume carbs that matters. Carbs play necessary roles and have an important place in a balanced diet. Carbs are your brain’s preferred energy source. Other functions include energy storage, muscle sparing and synthesis, lipid metabolism, insulin (hormone) signaling, fluid balance and structure. Carbs also provide you with fiber (but more on fiber later).

Fats

Fat is the most calorically dense macro, but that’s not a bad thing. That just means more energy in less food. Aside from providing you with energy, fats (lipids) also support cell production, absorption of nutrients, hormone regulation, cholesterol transport, organ protection, and nerve function. Fats also provide you with essential fatty acids (more on that later, too).