Table of ContentsView AllTable of ContentsTypes and Amounts of MacronutrientsDoes It Help With Weight LossOther BenefitsMacro vs. MicronutrientsIntake on Different Diets
Table of ContentsView All
View All
Table of Contents
Types and Amounts of Macronutrients
Does It Help With Weight Loss
Other Benefits
Macro vs. Micronutrients
Intake on Different Diets
Macronutrients are the nutrients that your body needs the most of (as opposed to micronutrients, like salt or vitamins, that you need smaller amounts of). There are three macronutrients: carbohydrates, protein, and fat—and your body needs some of each to stay healthy.You may have wondered what macronutrients are, heard about macros split for weight loss, or wondered what macros ratios are ideal.
Here’s what you need to know about macronutrients, including how they keep your body functioning and how much of each macronutrient you should eat daily.
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3 Macronutrients: Sources and Daily Amounts
The three macronutrients are carbohydrates, protein, and fat. Considering what percentage of your calories comes from each nutrient is one way to take control over what you’re eating. However, it’s important to remember that there’s no perfect way to balance your macros. The federal guidelines around macros provide a wide range of recommended daily intakes. Within that range, you can find what works best for your body.
The federal recommended macro range is:
You can also see a target for your recommended macro and micronutrient intake usingthis calculatorfrom the United States Department of Agriculture (USDA).
Carbs
Carbohydratesprovide fuel for the body. Two types of carbs, sugars and starches, are broken down intoglucose, the body’s main source of energy. A third type of carb,fiber, helps you feel full, have healthy digestion, and maintain a healthy weight.
The Dietary Guidelines for Americans says that most of the calories eaten on a given day should come from healthy carbohydrates, including vegetables, fruits, and whole grains. It is advised to limit processed sources of carbohydrates, like chips, pretzels, baked goods, and other items with added sugar.
Protein
Protein helps repair cells and facilitates growth and development. Protein is broken down into amino acids, which help the body make new cells and repair existing ones.
Fat
Fat keeps the skin and hair healthy, helps you absorb vitamins, and supports brain development and other healthy bodily functions. In order to get the most from this macro, prioritizehealthy, nutrient-dense sources of fat, like nuts, salmon and other fatty fish, and unsweetened yogurts. Minimize your intake of saturated ortrans fats, like those in fried foods or ice cream, which can increase the risk of heart disease.
Does Macro Splitting Help With Weight Loss?
Macro splitting means tracking the percentage of your daily calorie intake from carbohydrates, protein, and fat. Studies have shown that simply tracking your diet can contribute to short-term weight loss.
Many popular weight loss diets change the macronutrient balance to facilitate weight loss. For example, the keto diet takes a low carbohydrate, high-fat approach, while high protein diets prioritize protein over other macronutrients.
While changing macronutrient intake can result in short-term weight loss, research shows that the weight loss is usually not sustainable after one year.In addition, the health implications of drastically changing your macronutrient intake long-term have not been studied, so there may beunknown risks.
Other Benefits of Eating Daily Macronutrients
Getting protein, carbohydrates, and fat into your diet every day is essential for staying healthy and keeping your body functioning well. Each macronutrient has an important role to play in your body.
Symptoms of Macronutrient Deficiency
If you’re deficient in one of the macronutrients—carbohydrates,protein, or fat—you’ll experience serious health concerns stemming from malnutrition, including:
Identifying Macro vs. Micronutrients
Macronutrients are the components of food that you need the most of: carbohydrates, protein, and fat.Micronutrientsare components of food that you need smaller bits of to stay healthy. The msot common form of micronutrients are vitamins and minerals.
Macronutrients and micronutrients are both important to your overall health. Eating a well-rounded, nutrient-rich diet can ensure you get the macronutrients and micronutrients needed to keep you healthy.
Macronutrient Intake on Different Diets
Summary
Macronutrients are carbohydrates, protein, and fat. According to federal guidelines, most of your calories should come from healthy carbohydrates, including fruits, vegetables, and whole grains. Lean proteins like fish, chicken, and occasionally red meat are the next biggest portion, with healthy fats like nuts and oils making up the smallest proportion of your calorie intake.
Splitting your macros is one way to attempt weight loss. However, studies show that overall, most macro-splitting diets are unsustainable in the long term. Instead of following a specific diet plan, work on eating a well-rounded, nutritious diet that contains all the macronutrients and micronutrients that your body needs to stay healthy.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA National Agricultural Library.Macronutrients.Food and Nutrition Board, Institute of Medicine, National Academies.Dietary reference intakes (DRIs): Acceptable macronutrient distribution ranges.MedlinePlus.Carbohydrates.U.S. Department of Health and Human Services.Dietary guidelines for Americans.MedlinePlus.Protein.Harvard Health Publishing.How much protein do you need every day?MedlinePlus.Dietary fats.Hollis JF, Gullion CM, Stevens VJ, et al.Weight loss during the intensive intervention phase of the weight-loss maintenance trial.American Journal of Preventive Medicine. 2008;35(2):118-126. doi:10.1016/j.amepre.2008.04.013Ge L, Sadeghirad B, Ball GDC, et al.Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomised trials.BMJ. 2020:m696. doi:10.1136/bmj.m696Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.Journal of Preventive Medicine and Hygiene. 2022;63(2S3):E93-E93. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Harvard T.H. Chan School of Public Health.Diet review: Ketogentic diet for weight loss.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA National Agricultural Library.Macronutrients.Food and Nutrition Board, Institute of Medicine, National Academies.Dietary reference intakes (DRIs): Acceptable macronutrient distribution ranges.MedlinePlus.Carbohydrates.U.S. Department of Health and Human Services.Dietary guidelines for Americans.MedlinePlus.Protein.Harvard Health Publishing.How much protein do you need every day?MedlinePlus.Dietary fats.Hollis JF, Gullion CM, Stevens VJ, et al.Weight loss during the intensive intervention phase of the weight-loss maintenance trial.American Journal of Preventive Medicine. 2008;35(2):118-126. doi:10.1016/j.amepre.2008.04.013Ge L, Sadeghirad B, Ball GDC, et al.Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomised trials.BMJ. 2020:m696. doi:10.1136/bmj.m696Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.Journal of Preventive Medicine and Hygiene. 2022;63(2S3):E93-E93. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Harvard T.H. Chan School of Public Health.Diet review: Ketogentic diet for weight loss.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
USDA National Agricultural Library.Macronutrients.Food and Nutrition Board, Institute of Medicine, National Academies.Dietary reference intakes (DRIs): Acceptable macronutrient distribution ranges.MedlinePlus.Carbohydrates.U.S. Department of Health and Human Services.Dietary guidelines for Americans.MedlinePlus.Protein.Harvard Health Publishing.How much protein do you need every day?MedlinePlus.Dietary fats.Hollis JF, Gullion CM, Stevens VJ, et al.Weight loss during the intensive intervention phase of the weight-loss maintenance trial.American Journal of Preventive Medicine. 2008;35(2):118-126. doi:10.1016/j.amepre.2008.04.013Ge L, Sadeghirad B, Ball GDC, et al.Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomised trials.BMJ. 2020:m696. doi:10.1136/bmj.m696Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.Journal of Preventive Medicine and Hygiene. 2022;63(2S3):E93-E93. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Harvard T.H. Chan School of Public Health.Diet review: Ketogentic diet for weight loss.
USDA National Agricultural Library.Macronutrients.
Food and Nutrition Board, Institute of Medicine, National Academies.Dietary reference intakes (DRIs): Acceptable macronutrient distribution ranges.
MedlinePlus.Carbohydrates.
U.S. Department of Health and Human Services.Dietary guidelines for Americans.
MedlinePlus.Protein.
Harvard Health Publishing.How much protein do you need every day?
MedlinePlus.Dietary fats.
Hollis JF, Gullion CM, Stevens VJ, et al.Weight loss during the intensive intervention phase of the weight-loss maintenance trial.American Journal of Preventive Medicine. 2008;35(2):118-126. doi:10.1016/j.amepre.2008.04.013
Ge L, Sadeghirad B, Ball GDC, et al.Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: Systematic review and network meta-analysis of randomised trials.BMJ. 2020:m696. doi:10.1136/bmj.m696
Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.Journal of Preventive Medicine and Hygiene. 2022;63(2S3):E93-E93. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752
Harvard T.H. Chan School of Public Health.Diet review: Ketogentic diet for weight loss.
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