What Are Macronutrients? Every Thing You Need To Know

If you are aware of nutrition’s then you must be aware of what are macronutrients? Or must have heard about macronutrients. If you know about it you must be concerned about the counting and daily intake of macronutrient but if you are not aware of what macronutrients are then don’t worry, we are here to tell you everything about macronutrients. Let’s begin with knowing about what are macronutrients and why are they important?

What Are Macronutrients?

Macronutrients provide energy to the human body to perform daily tasks. The functions of macronutrients include blood circulation, digestion, hormone production, and energy synthesis. If you say define macronutrients then I would say Macronutrients are the nutrition compounds i.e. protein, carbohydrates, and fats that a human body needs for the function of the body.
Proteins, carbohydrates, and fats all these three macronutrients are very important and even a bit lack of any one of the macronutrients can affect a human body’s performance not only in your fitness routine even in your daily life.

What Are Macronutrients Examples?

Below we have listed some macronutrients foods list. The food that contains carbohydrate, protein, and fats are macronutrient foods.

  • Whole
  • Starchy vegetables
  • Beans and pulses
  • Fruits
  • Honey
  • Eggs
  • Meat
  • Milk products
  • Fish
  • Oil

You must be thinking how are macronutrients measured? The energy that we get from the macronutrients is measured in calories. Let us learn more about these macronutrients.

After understanding what are macronutrients let us begin by knowing the basics about macronutrients?
What nutrients are classified as macronutrients?

As the word itself explains macro + nutrients mean large quantities of necessary nutrients. These are the 7 major nutrients but the 3 primary nutrients are most important.

  • Carbohydrates
  • Fats
  • Proteins
  • Minerals
  • Dietary fiber
  • Vitamins
  • Water

What are the three primary macronutrients?

There are three primary macronutrient proteins, fats, and carbohydrates which are necessary for body function, metabolism, and growth. There are other nutrients like vitamins and minerals but today, let’s learn about the 3 primary macronutrients.

1. Protein

Micronutrient Protein is the main component for all the body organs, muscles, and body fluids even it is most important for all our living cells. Proteins are the chains of amino acids linked together. There are 20 amino acids and each one of it is equally important for our body to not only build but also to maintain and repair. Out of the 20 amino acids, the 9 are most essential as these nine can be consumed in the food we eat and they cannot be built in our body.

A complete protein is the one that has all the 20 amino acids. These complete proteins can be found in animal sources like the meat of poultry, fish, and other meats and from dairy products that are eggs and milk products. The proteins are also present in plant sources but they are considered incomplete proteins because they don’t contain the complete 20 amino acids.

Don’t worry if you don’t consume meat you can provide adequate protein to your body by comparing meat and dairy products with micronutrients in plants like green vegetables, soybeans, and other foods from plants. You will see that the combination of plant foods can contain more proteins on the bases of calories as same as the animal counterparts.

Read also: What is Swai fish, Should you Eat Or Avoid & Its Recipe

  • What are macronutrients food that has Protein?

The examples of food that are a source of protein are

  • Beans
  • Soya Products
  • Lentils
  • Nuts & Peanuts
  • Whole grains such as oats, and brown rice
  • Seeds
  • Some vegetables
  • Animal Sources
  • Here is the list of amino acids that make a complete protein.

These are the 20 amino acids

  • Alanine
  • Arginine
  • Aspartic Acid (Aspartate)
  • Asparagine
  • Cysteine
  • Glutamic Acid (Glutamate)
  • Glutamine
  • Glycine
  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Proline
  • Serine
  • Threonine
  • Tryptophan
  • Tyrosine
  • Valine

Do you know? That the macronutrient protein uses 4 calories/per gram is used to build and repair our body.

2. Fats

To maintain a healthy and fit body fats are also necessary, yes, they are. Micronutrient Fat is most important to build body tissues and cells. It helps our body to absorb vitamins and other nutrients that we consume by eating food. There are good fats and bad fats, people consume a large number of bad fats and consume very little quantity of good fats that are important for the best health.

The fact is that not only the fat we eat becomes fat in our body. The macronutrients that are consumed and not immediately needed by the body is stored in the energy reserve as excess body fat. This fat is broken down to be used for energy. But mostly this fat just stays in and more fat gets collected.

  • What are macronutrients food that has Fats?

The examples of food that are the source of fat are

  1. Oils
  2. Seeds
  3. Nuts
  4. Dairy products
  5. Meat and fish
  • The different types of Fats

There are 3 types of fats

i) Here is the list of saturated fats.

  • Butyric Acid
  • Caproic Acid
  • Caprylic Acid
  • Capric Acid
  • Lauric Acid
  • Myristic Acid
  • Pentadecanoic Acid
  • Palmitic Acid
  • Margaric Acid
  • Stearic Acid
  • Arachidic Acid
  • Behenic Acid
  • Lignoceric Acid
  • Cerotic Acid

ii) Here is the list of the unsaturated fats.

  • Myristol
  • Pentadecenoic
  • Palmitoyl
  • Heptadecenoic
  • Oleic Acid
  • Eicosen
  • Erucic Acid
  • Nervonic Acid

Here is the list of Polyunsaturated fats.

  • Linoleic Acid (LA) – Omega-6 fatty acid (it is an essential fatty acid)
  • A-Linolenic Acid (ALA) – Omega-3 fatty acid (it is an essential fatty acid)
  • Stearidonic Acid (SDA)
  • Arachidonic Acid (ETA)
  • Timnodonic Acid (EPA)
  • Clupanodonic Acids (DPA)
  • Cervonic Acid (DHA)

Do you know? That the macronutrient fat uses 9 calories/per gram is used as a fuel source.

3. Carbohydrates

What are carbohydrates? It is a chain of simple sugars. Carbohydrates are the main source of fuel. The glucose that enters the bloodstream is the carbohydrates that are broken as glucose. The extra glucose in our body is stored as glycogen in the liver. It is stored in a limited quantity in muscles.

The micronutrient carbohydrates are the fasted source of energy as they can be metabolized quickly. Sucrose i.e. Table Sugar, fructose i.e. fruit sugar, lactose i.e. dairy sugar, and glucose i.e. blood sugar are the different types of carbohydrates that metabolize quickly.

There are some complex carbohydrates that take time to metabolize. Starch, glycogen, and cellulose are some examples. There are mainly found in vegetables and unrefined whole grains. These are also a very good source of fiber.

Fiber is a type of carbohydrate that is important for our health but our body cannot digest it. It is the most important factor in weight loss.

Read Here- Almost zero calorie foods for weight loss

  • What are macronutrients food for Carbohydrates?

The examples of food that are the source of Carbohydrates are

  1. Grains
  2. Dairy products
  3. Fruits
  • Here is the list of Carbohydrates.

  • Glucose
  • Sucrose
  • Ribose
  • Amylose
  • Amylopectin
  • Maltose
  • Galactose
  • Fructose
  • Lactose

Do you know? That the macronutrient fat uses 5 calories/per gram is used as a fuel source

Calculating Macronutrients

Below you can the formula with which you can calculate the required calories in macronutrients for daily intake. You can even use the Macronutrient calculator that is available on the internet.

MEN

=10 x weight + 6.25 x ht – 5 x age + 5
It is described as
(10 x your weight in kg + 6.25 x your height – 5 x your age in years + 5)

WOMEN

=10 x weight + 6.25 x ht – 5 x age + 5
It is described as
(10 x your weight in kg + 6.25 x your height – 5 x your age in years + 5)

What are Macronutrients Diet Plans?

Planning the macronutrient diet meant you must know the macronutrient percentage is great for health.
Once you have calculated the daily calories in macronutrients required with the help of the above

formula now you must now decide the macronutrient ratio you need to intake daily.

Here is the Macronutrient Breakdown of calories according to your requirement.

  • Normal intake

Carbohydrates: 45% to 65 %
Proteins: 10% to 35%
Fats: 20% to 35%

  • Counting Macronutrients for weight-loss

Carbohydrates: 10% to 30%
Proteins: 40% to 50%
Fats: 30% to 40%

  • Counting Macronutrients for bodybuilding

Carbohydrates: 40% to 60%
Proteins: 25% to 35%
Fats: 15% to 25%

  • Counting Macronutrients for the keto diet

Carbohydrates: 5% to 10%
Proteins: 15% to 30%
Fats: 60% to 75%

  • Counting Macronutrients for maintenance

Carbohydrates: 30% to 50%
Proteins: 25% to 35%
Fats: 25% to 35%

What Are Macronutrients And Micronutrients

The nutrients are divided into two categories, first macronutrients, and second micronutrients.

  • Macronutrients

What are Macronutrients? Macronutrients are the nutrients that the human body needs in large amounts. Macronutrients in our food are:

i) Carbohydrates
ii) Fats
iii) Proteins

  • Micronutrients

Micronutrients are the nutrients that are required by our body in smaller amounts. Micronutrients in our food are:

i) Calcium
ii) Iron
iii) Vitamin B-6
iv) Vitamin B-12
v) Vitamin C
vi) Vitamin E
Vii) Folate
Viii) Zinc

What are Macronutrients VS Micronutrients

Here is some measure of differences between Macronutrients and Micronutrients.

  • As the name explains Macro means nutrients to intake in large amounts and micro means nutrients to intake in a smaller amount.
  • Macros are measured in grams and micros are measured in milligrams or micrograms
  • Micronutrient foods are full of carbohydrates, fats, and proteins and micronutrient foods are full of vitamins and minerals.
  • Macronutrients are calculated when on diet whereas in dieting micronutrients are not approached as measuring and tracking them is difficult.

Frequently Asked Question

What are the three primary macronutrients?

The three primary macronutrients are:

  • Carbohydrates
  • Proteins
  • Fats

Is fiber a macronutrient?

No, Fiber is not a micronutrient though it is important for health

What do macronutrients do for the body?

Micronutrients are the necessity of our body for growth, energy, and body functions like metabolism, blood circulation, and digestion, etc.

What are the 7 macronutrients?

These are the seven macronutrients

  • Carbohydrates
  • Proteins
  • Fats
  • Dietary Fiber
  • Minerals
  • Vitamins
  • Water

What are macronutrients in an egg?

The micronutrient calorie count in an egg is

  • Carbs: 0.6g
  • Protein: 0.6g
  • Fat: 5g

What are macronutrients food?

Macronutrient foods are the food that is high in carbs, fats, and proteins.

Conclusion

Micronutrients are the nutrients that provide energy to our body that is required by our body for our daily activities and the inner functions. There are three primary macronutrients: protein, carbs, and fats and these should be added in your diet. The recommended macronutrient intake should be dependent on your requirement and you must take care of it when following a diet plan for example for muscle gain there is a different ratio and to lose weight you must find a ratio as per your requirement. Counting macronutrients in place of calories is a wise way to stay nutritional and healthy. Now you know what are micronutrient? So, take care that you intake a sufficient amount of macronutrients and stay healthy.

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