Nutrients are substances needed for growth, energy provision and other body functions. Macronutrients are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 macronutrients – carbohydrates, proteins and fats.
Macronutrients give us energy
Although each of these macronutrients supplies the energy needed to run body functions, the amount of energy that each provides varies.
Carbohydrates and proteins each provide 17kJ/g whereas fats provide 37kJ/g. 1 kilojoule (kJ) = 1000 joules.
4.2 joules is the energy needed to raise the temperature of 1g of water by 1°C.
Nutritional research evidence shows that the relative proportion of energy-giving foods in the diet can increase or decrease the likelihood of problems such as heart disease. A balance of energy-giving nutrients is suggested.
For example, if an active teenager’s energy requirements are around 12,000kJ per day, an intake for energy purposes of about 388g of carbohydrate along with some protein (110g) and fat (97g) would meet this need. These values equate approximately to 55% of energy needed from carbohydrate, 30% from fats and 15% from protein.
Why do we need carbohydrates?
Carbohydrates, in the form of starches and sugars, are the macronutrients required in the largest amounts. When eaten and broken down, carbohydrates provide the major source of energy to fuel our daily activities. It is recommended that carbohydrates should supply 45–65% of our total daily energy needs.
Some of the carbohydrate we consume is converted into a type of starch known as glycogen, which is stored in the liver and muscles for later use as an energy source.
Not all of the carbohydrates found in foods are digestible. For example, cellulose is a non-digestible carbohydrate present in fruits and vegetables. Although unable to be used as an energy source, this type of carbohydrate plays a very important role in maintaining the health of the large intestine and assisting with the removal of body waste. It is often referred to as ‘dietary fibre
Why do we need proteins?
The proteins we consume as part of our diet are broken down in the gut to amino acids. The body can then use these amino acids in 3 main ways:
- As ‘building blocks’ in the production of ‘new’ proteins needed for growth and repair of tissues, making essential hormones and enzymes and supporting immune function.
- As an energy source.
- As starting materials in the production of other compounds needed by the body.
All the proteins in the body are made up of arrangements of up to 20 different amino acids. Eight of these amino acids are described as ‘essential’, which means that the food we eat must contain proteins capable of supplying them. The other amino acids can be synthesised by the liver if not provided by the diet.
Protein in the diet that comes from animal sources contains all of the essential amino acids needed, whereas plant sources of protein do not. However, by eating a variety of plant sources, the essential amino acids can be supplied.
Why do we need fats?
Although fats have received a bad reputation in relation to heart disease and weight gain, some fat in the diet is essential for health and wellbeing.
It is recommended that 20–35% of our daily energy requirement should be supplied through the consumption of fats and oils. In addition to supplying energy, fats are needed to:
- supply fatty acids that the body needs but cannot make (such as omega-3)
- assist with absorption of the fat-soluble vitamins A, D, E and K and carotenoids
- provide foods with flavour and texture.
Dietary fats are of 3 main types:
- Saturated fat – found in foods like meat, butter and cream (animal sources).
- Unsaturated fat – found in foods like olive oil, avocados, nuts and canola oil (plant sources)
- Trans fats – found in commercially produced baked goods, snack foods, fast foods and some margarines.
Replacing saturated fats and trans fats in the diet with unsaturated fats has been shown to decrease the risk of developing heart disease.
Over the last 50 years, the recommendations of nutrition researchers about balancing carbohydrate, protein and fat intake have changed. This highlights the ‘feedback process’ nature of science. If new evidence gained from research indicates a modification needs to be made to a recommendation, that is what eventually happens.
Useful links
Listen to this RNZ podcast for more information on macronutrients and diet.
FAQs
The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein. However, remember that your macronutrient ratio doesn't directly influence weight loss. Instead, it's important to focus on being in a calorie deficit.
How do you memorize macronutrients? ›
Just a handful of elements are considered macronutrients—carbon, hydrogen, oxygen, nitrogen, phosphorus, and sulfur. (A mnemonic for remembering these elements is the acronym CHONPS.) Why are these macronutrients needed in large amounts? They are the components of organic compounds in cells, including water.
What are the answer to macro nutrients? ›
Macronutrients are the nutrients we need in larger quantities that provide us with energy: in other words, fat, protein and carbohydrate. Micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts.
What are the 3 macronutrients we need every day? ›
Carbohydrates, fat and protein are called macronutrients. They are the nutrients you use in the largest amounts. “Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body's structure and systems,” says MD Anderson Wellness Dietitian Lindsey Wohlford.
What is the mnemonic for the 7 Macrominerals? ›
Seven of the minerals needed by your body are classified as major minerals; they include sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur. Now, remembering the names of the major minerals can be a bit overwhelming, so I like to use a mnemonic: Salty Potato Chips Contain Pretty Much Salt.
What is the short trick for micronutrients? ›
A trick to remember the role of macro and micro nutrients is by using the acronym "CaFe Mighty Good". Ca - Calcium (Macro nutrient) - Helps in bone and teeth formation, blood clotting, and muscle contraction. Fe - Iron (Micro nutrient) - Helps in oxygen transportation, immune function, and energy production.
What macros to lose weight? ›
What's the ideal macronutrient ratio for weight loss?
- Protein: 10–30% for people ages 4 to 18 years; 10–35% for people older than age 18 years.
- Fats: 20–35% for people ages 4 years and older.
- Carbohydrates: 45–65% for everyone.
As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.
Do macros matter for weight loss? ›
Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said. However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets. Don't cut out any foods you enjoy though, just try to eat them in moderation.
How do I figure out my macros? ›
To identify your specific macro amounts, divide each according to the calories per gram. As a reminder, that's 4 for protein, 4 for carbs, and 9 for fat: (2580 x 0.40 (protein) = 1,032 calories) ÷ 4 = 258g. (2580 x 0.40 (carbohydrates) = 1,032 calories) ÷ 4 = 258g.
Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.
What are the healthiest fats to eat? ›
Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
What is the easiest way to learn to count macros? ›
Tips for Counting Macros
- Read labels: Carefully study nutritional labels to find out the number of grams of macros. ...
- Use a food scale: Weighing your food aids in portion control and reduces the risk of over or underestimating your macros.
- Plan ahead: Before the start of the week, map out a plan for each day.
CHOPKiNS CaFe, Mg was once a popular mnemonic for introducing students to the list of macronutrients plants need. Read as C. Hopkin's café (is) Mighty Good, the statement includes symbols for 9 macronutrients plants need.
How to learn macro and micronutrients? ›
Antioxidants, Minerals, and Vitamins are examples of macro-nutrients. Proteins, fibre, carbohydrates, and fats are examples of micro-nutrients. Are found in fruits, vegetables, eggs, fermented foods, green leafy vegetables, etc. Are found abundantly in cereals, fish, legumes, meat, nuts, oilseeds, potatoes, yam, etc.
What are the 4 basic steps to determine your macros? ›
Instead of using a one-size-fits-all number, here are four quick steps to calculate your personalized daily macronutrients intake.
- Determine Your Basal Metabolic Rate (BMR)
- Calculate Your Total Daily Energy Expenditure (TDEE)
- What is Your Body Type?
- Your Daily Macros.
- Tips for a Successful Diet.
