What Are Macronutrients? All You Need to Know

 Macronutrients, or “macros,” are nutrients your body needs in large amounts to function optimally. Carbs, protein, and fat are the three main macros.

Macronutrients are a group of nutrients that provide your body with energy and the components it needs to maintain its structure and functions.

Macronutrients include carbohydrates, protein, and fat. They’re needed in relatively larger amounts than other nutrients, hence the term “macro.” Although there are recommended ranges for macronutrient intake, your needs vary based on your personal circumstances.

This article reviews the main macronutrients, food sources, functions, and how to assess your macro needs.

What are macronutrients?

Macronutrients are nutrients that your body needs in large amounts to function optimally.

The three main macronutrients are carbohydrates, protein, and fat. They’re considered essential nutrients, meaning your body either cannot make them or cannot make enough of them (1Trusted Source).

For example, proteins provide essential amino acids, while fats contain essential fatty acids. Your body utilizes these components for specific functions (2Trusted Source).

Macronutrients also contain energy in the form of calories. Carbs are the main energy source, but your body can use other macronutrients for energy if needed (3Trusted Source).

The calorie content of each macronutrient is (4):

Carbs: 4 calories per gram

Protein: 4 calories per gram

Fat: 9 calories per gram

Food sources of carbs, protein, and fat

You can obtain macronutrients from the foods you eat. It’s important to eat a variety of foods to get enough of each macronutrient.

Most foods contain a combination of carbs, protein, and fat.

Some foods are high in one specific macronutrient, while other foods contain high amounts of two nutrients and fall into two macronutrient groups.

Sources of carbs include:

Whole grains: brown rice, oats, farro, and barley

Vegetables: peas, potatoes, corn, and other starchy veggies

Fruits: mangoes, bananas, figs, and apples

Beans and legumes: black beans, lentils, and chickpeas

Dairy products: milk and yogurt

Sources of protein include:

Poultry: chicken and turkey

Eggs: particularly egg whites

Red meat: beef, lamb, and pork

Seafood: salmon, shrimp, and cod

Dairy products: milk, yogurt, and cheese

Beans and legumes: black beans, lentils, and chickpeas

Nuts and seeds: almonds and pumpkin seeds

Soy products: tofu, edamame, and tempeh

Sources of fat include:

Extra virgin olive oil

Coconut: fresh, dried, and coconut oil

Avocados: fresh and avocado oil

Nuts and seeds: almonds and pumpkin seeds

Fatty fish: salmon and herring

Dairy products: full fat yogurt and cheese

Food sources of carbs, protein, and fat

You can obtain macronutrients from the foods you eat. It’s important to eat a variety of foods to get enough of each macronutrient.

Most foods contain a combination of carbs, protein, and fat.

Some foods are high in one specific macronutrient, while other foods contain high amounts of two nutrients and fall into two macronutrient groups.

Sources of carbs include:

Whole grains: brown rice, oats, farro, and barley

Vegetables: peas, potatoes, corn, and other starchy veggies

Fruits: mangoes, bananas, figs, and apples

Beans and legumes: black beans, lentils, and chickpeas

Dairy products: milk and yogurt

Sources of protein include:

Poultry: chicken and turkey

Eggs: particularly egg whites

Red meat: beef, lamb, and pork

Seafood: salmon, shrimp, and cod

Dairy products: milk, yogurt, and cheese

Beans and legumes: black beans, lentils, and chickpeas

Nuts and seeds: almonds and pumpkin seeds

Soy products: tofu, edamame, and tempeh

Sources of fat include:

Extra virgin olive oil

Coconut: fresh, dried, and coconut oil

Avocados: fresh and avocado oil

Nuts and seeds: almonds and pumpkin seeds

Fatty fish: salmon and herring

Dairy products: full fat yogurt and cheese