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Focusing on macronutrients versus micronutrients may sound like a competition between advanced science topics, but in reality, it’s all pretty easy to understand. Macros are your body’s main source of energy, and they make up the majority of your diet.Micros are all the vitamins and minerals you see on the nutrition information label.

Tracking these two nutrients is a great way to make sure you’re getting the nutrients you need for your nutrition and weight goals.

Macronutrients Explained
There are three macronutrients that make up the main nutrients you need to fuel your body. They provide your body with the energy it needs for physical activity and for automatic functions such as digestion and immune response.

The three types of macronutrients are carbohydrates, fats, and proteins.

Many people consider fiber to be a macronutrient as well, although it is not a source of fuel like carbohydrates, fats, and proteins. Instead, fiber helps with body functions such as digestion.

How are macros measured?
Macronutrients are measured in grams. Gram measurements are the standard measurements that appear on all nutrition labels. They correspond to the calorie value of each macronutrient:

4 calories in one gram of carbohydrate or protein
9 calories in one gram of fat
What is the role of macros in your body?
Macronutrients are the body’s source of energy. In general, about 90% of your diet consists of macros, which provide almost 100% of your energy.

Each macro undergoes a conversion process as it is digested by the body. The body converts macro energy into basic units of energy to build the substances needed for growth, healing, cell maintenance and activity.

Your body processes and uses each macro in different ways:

Carbohydrates are converted to sugar. Carbohydrates are a source of quick energy that your body can use for high-intensity activities.
Carbohydrates are also vital for brain function.
Proteins are converted into amino acids. Your body uses protein to support tissue structure and hormone production systems. Your body can’t hold onto protein for later use, so any excess protein you consume is converted to energy or stored as fat.
Fat is converted into fatty acids and glycerol. Fat is used to strengthen cell structures and protect organs. It is also stored in the body and used as an alternate source of energy.

How much macronutrients does your body need?
Your recommended macronutrient intake may vary depending on your age, gender, weight, activity level and goals. Try our Macro Calculator for a personalized recommendation.

Or, instead of setting a goal for the total grams of each macronutrient you need, aim for macronutrient balance:

45% to 65% of daily calories from carbohydrates
20% to 35% of daily calories from fat
10% to 35% of daily calories from protein
Everyone needs to consume all three types of macronutrients for optimal health. Any diet plan that drastically reduces one or more macronutrients will ultimately lead to dietary imbalances and an increased risk of health problems.

Micronutrients Explained
Micronutrients are vitamins and minerals. The body cannot produce these types of nutrients, so you need to get them from your diet. They are just as important as macronutrients, but you need smaller amounts. Micronutrients have a major impact on your health and deficiencies can lead to malnutrition.

How do you measure micros?

Micronutrient amounts are measured in milligrams (mg), micrograms (mcg), or international units (IU). All of these units are standardized measurements of very small masses. You will see them listed on all nutrition labels. The labels also show the percentage of the Recommended Daily Intake (RDI) for each micronutrient you get from a serving of food.

Micronutrients do not contribute to the calorie count of a food because they are not a source of energy. However, they are vital for functions such as digestion, hormone production and brain function.

Why do I need to consume enough micros?

Micronutrients are vital for a wide range of bodily functions. Not getting the perfect balance of micronutrients throughout the day may not lead to health problems. However, over time, consuming inadequate intakes of important vitamins and minerals can increase the risk of diseases such as heart disease, type 2 diabetes, cancer and osteoporosis.

How many essential micronutrients should you consume each day?
Each essential micronutrient has its own recommended daily intake. You can find a comprehensive reference for micronutrient requirements in the USDA’s Dietary Guidelines.

The best way to consume micronutrients is to eat a balanced diet. The best micronutrients include fresh fruits and vegetables, lean meats, fish and poultry, and healthy fats like olive oil and nuts. You can also get micronutrients from dietary supplements. Supplements should be taken as part of a healthy eating plan, not as a substitute for food micronutrients. If you are taking prescription medications or have an underlying health condition, consult your doctor before adding any supplements to your daily routine.