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Macronutrients vs. Micronutrients: What They Are, Diets and More

By Joe Boland

February 8, 2025

When it comes to nutrition, two key terms often come up: macronutrients and micronutrients. Both are essential for overall health, but they serve different purposes in the body. Understanding the distinction between "macronutrients vs. micronutrients" (or "macros vs. micros") is crucial for optimizing your diet and achieving your health goals.

So what are macronutrients and micronutrients, what are their functions and how do they fit into different dietary approaches? Read on to find out all about macronutrients vs. micronutrients.

What are macronutrients?

Macronutrients are the nutrients the body requires in large amounts to provide energy and support bodily functions. They are the building blocks of a balanced diet and contribute to overall health, muscle growth and energy production as the main supplier of calories.

There are three categories of macros:

• Carbohydrates. The body’s primary source of energy, carbohydrates are found in foods like grains, fruits, vegetables and dairy products. They are broken down into glucose, which fuels various bodily functions and physical activity. Focus on foods with good carbs, and avoid refined carb foods, such as added sugars, white flour, soda, cookies, pastries, white bread and pasta, and other ultra-processed foods.

• Proteins. Essential for muscle repair, enzyme function and overall cell maintenance, proteins come from sources like meat, fish, eggs, dairy, legumes and nuts. Opt for free-range and grass-fed meats, wild-caught fish and whole foods.

• Fats. Necessary for hormone production, brain function and cell health, healthy fats are found in avocados, nuts, seeds, olive oil and fatty fish. Avoid refined oils and trans fats.

According to the Dietary Guidelines for Americans, adults should get roughly:

• 45% to 65% of calories from carbohydrates

• 20% to 35% of calories from fat

• 10% to 35% of calories from protein

Carbohydrates and proteins both have four calories per gram, and fats have nine calories per gram.

What are micronutrients?

Micronutrients are vitamins and minerals, plus phytonutrients, that the body needs in smaller amounts but are still crucial for overall health. They do not provide energy directly but support various biochemical processes, including helping maintain an already healthy immune system, bones and metabolism.

Here are some of the more well-known micronutrients:

Vitamins

• vitamin A

• B vitamins

  (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, folate)

• vitamin C

• vitamin D

• vitamin E

• vitamin K

Minerals

• calcium

• copper

• iodine

• iron

• magnesium

• manganese

• phosphorus

• potassium

• selenium

• sodium

• zinc

Micronutrients are found in a variety of whole foods, such as fruits, vegetables, whole grains, nuts, seeds and dairy products.

What is a macro diet?

A macro diet focuses on tracking the intake of macronutrients rather than just counting calories. It emphasizes the balance of carbohydrates, proteins and fats to meet specific health and fitness goals.

How to count macros:

1. Determine your daily caloric needs. Use an online calculator to estimate your total daily energy expenditure. Factors such as sex, height, weight, age and activity level help determine your daily caloric needs.

2. Set your macro ratios. Common ratios include 40% carbs, 30% protein and 30% fat, but these can vary based on individual goals.

3. Track your intake. Use apps or food journals to log your macronutrient intake throughout the day.

Macro-based diet examples:

• Flexible dieting aka If It Fits Your Macros (IIFYM) diet. Allows for a variety of foods as long as they fit into your macro goals.

• Keto diet. High fat, moderate protein and low carbohydrates. Given this is a low-carb diet, counting keto macros

  is a little different than counting macros when following other diets.

• Bodybuilding diet. High protein intake with balanced carbs and fats for muscle gain.

• Zone diet. Focuses on foods that support a healthy response to inflammation with a breakdown of 30% fat, 30% protein and 40% carbs for your calorie intake.

• Paleo diet. Similar to the keto diet in that it’s high in fat and protein but low in carbs.

Pros and cons of macro diets

Pros:

• Encourages balanced eating

• Customizable to individual goals

• Can help with healthy weight management and muscle growth

Cons:

• Requires meticulous tracking

• May overlook micronutrient intake

• Can become restrictive if not properly managed

Conclusion

Understanding the differences between macronutrients vs. micronutrients is key to maintaining a balanced and nutritious diet. While macronutrients provide the energy and structure your body needs, micronutrients ensure that essential bodily functions run smoothly.

A macro diet can be beneficial for those looking to fine-tune their nutrition, but it’s important not to neglect micronutrient intake. Striking the right balance between "macros vs. micros" will help you achieve long-term health and wellness.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.