What's Included in Macros? A Guide to Protein, Carbs, and Fats

January 14, 2026 •

4 min read

Over 90% of the calories in our diet come from macronutrients. To understand your nutrition, you must first answer the question: What's included in macros? The term 'macros' is simply a shorthand for macronutrients, which are the primary nutrients your body needs for energy and to function properly.

Quick Summary

This guide explains the three main macronutrients: protein, carbohydrates, and fats. It outlines their primary functions, explores various food sources for each, and contrasts the three to provide a comprehensive overview for anyone interested in nutrition.

Key Points

Three Main Macros: Macros consist of protein, carbohydrates, and fats, which are the main nutrients your body needs in large amounts.
Protein's Role: Protein is crucial for building and repairing body tissues, including muscles, organs, and enzymes.
Carb's Energy: Carbohydrates are the body’s primary source of energy, fueling the brain and muscles.
Fat's Function: Healthy fats are vital for hormone production, nutrient absorption, and protecting organs.
Macros vs. Micros: Macronutrients are required in large quantities, while micronutrients (vitamins and minerals) are needed in smaller, trace amounts.
Counting Macros: Tracking your macros helps tailor your diet to specific goals, such as weight loss or muscle gain.
Varied Sources: A healthy diet includes a variety of whole food sources for each macronutrient, not just refined or processed options.

Decoding the Three Macronutrients

Your body requires three primary macronutrients in large quantities for proper function: protein, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals) that are needed in smaller amounts, macros provide the bulk of your body's energy and form the building blocks for vital processes. Each macronutrient plays a distinct and crucial role in maintaining your overall health, from fueling daily activities to building muscle and regulating hormones.

Protein: The Building Block of Life

Protein is often called the building block of life because it is essential for building and repairing cells and tissues throughout your body. From muscle fibers and bones to hair and enzymes, protein is indispensable. Protein is broken down into amino acids, which are then used by the body to synthesize new proteins and perform numerous cellular functions.

Sources of protein:

Animal-based: Lean meats (chicken, turkey), fish (salmon, tuna), eggs, and dairy products (milk, yogurt).
Plant-based: Lentils, beans, tofu, edamame, quinoa, and a variety of nuts and seeds.

Carbohydrates: The Body's Primary Energy Source

Carbohydrates are the body’s preferred and most readily available source of energy. They are broken down into glucose, which fuels your muscles, brain, and other organs. Not all carbohydrates are created equal, and they are typically categorized as simple or complex.

Simple Carbohydrates: These include sugars found naturally in fruits and milk, as well as added sugars in processed foods and sweets. They provide a quick burst of energy.
Complex Carbohydrates: Found in whole grains, legumes, and starchy vegetables, complex carbs are broken down more slowly, providing a steady release of energy and keeping you full longer.

Sources of carbohydrates:

Whole Grains: Brown rice, oats, whole-wheat bread, and pasta.
Starchy Vegetables: Potatoes, corn, and peas.
Fruits and Legumes: Berries, bananas, apples, lentils, and beans.

Fats: Essential for Hormonal and Cellular Health

Despite a sometimes negative reputation, dietary fats are crucial for your health. Fats are essential for absorbing certain nutrients, producing hormones, and providing insulation for your organs. Healthy fats are key to supporting brain health and reducing the risk of heart disease.

Sources of fat:

Healthy Unsaturated Fats: Avocados, nuts, seeds, and oils like olive and canola.
Omega-3 Fatty Acids: Oily fish like salmon and sardines, flaxseeds, and walnuts.
Saturated Fats: While present in animal products and some tropical oils like coconut, these should be consumed in moderation.

Macronutrients vs. Micronutrients

Understanding the difference between macronutrients and micronutrients is fundamental to a balanced diet. While macros provide energy in large quantities, micros are essential vitamins and minerals needed in much smaller amounts for various bodily functions, including immune response and cellular protection. Together, they form a complete nutritional profile necessary for optimal health.

Comparison of Macronutrients


Feature	Protein	Carbohydrates	Fats
Primary Function	Building and repairing tissues, enzyme production.	Main source of energy for the body and brain.	Energy storage, hormone regulation, nutrient absorption.
Energy Content	4 calories per gram.	4 calories per gram.	9 calories per gram.
Satiety Impact	High; helps you feel full and satisfied.	Varies based on fiber content; complex carbs provide sustained fullness.	High; slows digestion and promotes long-lasting fullness.
Food Sources	Meat, eggs, fish, dairy, legumes, nuts.	Grains, fruits, vegetables, legumes.	Nuts, seeds, avocados, oils, fatty fish.
Dietary Recommendation	10–35% of total daily calories.	45–65% of total daily calories.	20–35% of total daily calories.

How to Manage Your Macros

Tracking macros, or 'flexible dieting,' allows for a personalized approach to nutrition, aligning your intake with specific health and fitness goals. This method requires you to calculate your daily energy needs and then divide your caloric intake into your desired ratio of protein, carbs, and fats.

A simple process includes:

Calculate Your Total Daily Energy Expenditure (TDEE): This is the total number of calories your body burns in a day, based on your basal metabolic rate and activity level.
Determine Your Macro Ratio: Adjust your macro percentages based on your goal, whether it's weight loss, muscle gain, or maintenance.
Track Your Intake: Use a food logging app or manual tracking to monitor your daily consumption of each macronutrient.

Conclusion

In summary, what's included in macros are the three foundational dietary components: protein, carbohydrates, and fats. Each plays an indispensable role in providing your body with the energy and nutrients it needs for optimal health and function. By understanding the distinct roles and sources of these macronutrients, you can make more informed food choices. Whether you are aiming for weight loss, muscle growth, or simply a balanced diet, a focus on macros is a powerful tool for achieving your nutritional objectives.

For further reading on macronutrients, you can visit the Healthline nutrition guide.

Frequently Asked Questions

Macros (protein, carbs, and fats) are the components that make up the caloric content of food. While calories measure the total energy provided by food, macros specify how that energy is distributed among different nutrient types. For example, both protein and carbs contain 4 calories per gram, while fats contain 9 calories per gram.

Counting macros is often considered a more refined approach than just counting calories. While calorie counting focuses solely on energy intake, tracking macros ensures a better balance of protein, carbs, and fats, which can be more effective for achieving specific fitness and body composition goals.

No, there are different types of carbohydrates, specifically simple and complex carbs. Simple carbs offer quick energy, while complex carbs, found in whole grains and vegetables, provide a more sustained release of energy and higher fiber content.

Healthy fat sources to include in your diet are unsaturated fats, found in foods like avocados, olive oil, and nuts. Additionally, omega-3 rich sources like fatty fish (salmon) and flaxseeds are beneficial.

One of the benefits of counting macros is the flexibility it offers, allowing you to include all foods in moderation as long as they fit your daily macro targets. However, focusing on high-quality, whole food sources of macros is recommended for overall health.

Calculating your optimal macro split involves first determining your total daily energy expenditure (TDEE), which is based on your basal metabolic rate and activity level. You then allocate a percentage of your total calories to each macronutrient based on your specific health or fitness goal.

The principles of macro counting are the same for everyone, but the food sources will differ for vegetarians and vegans. Plant-based diets require careful planning to ensure adequate protein from sources like legumes, tofu, and nuts, while also monitoring iron and vitamin B12 intake (micronutrients).