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Let’s talk about something super important in your food: macronutrients! We all eat them every single day, but not everyone knows what they are or why they matter. So if you’ve ever asked yourself, “What is a macronutrient?” or even “What is a macronutrients?” (yes, grammar check: the correct term is macronutrient when you’re talking about one, and macronutrients for more than one), don’t worry—we’ve got your back.
And hey—just a heads up: we’re not doctors. Everything here is just friendly, helpful info to get you thinking more about your health. Always check with a professional before changing your diet.
A macronutrient is a type of nutrient your body needs in big amounts to survive and thrive. These are the main building blocks of your diet. There are three main macronutrients:
Each one does something special in your body, and you need all three to feel good, stay strong, and have energy. And while these are the main three, water is often considered a “fourth macronutrient” because you need it in large amounts too. We’ll talk more about that later.
Macronutrients give your body what it needs to work properly:
Without the right balance of macronutrients, your body can feel tired, sluggish, or even start to break down muscles for energy—and we don’t want that!
When you fuel your body with the right mix of macronutrients, you can:
Think of it like this: if your body is a car, macronutrients are the gas, oil, and tires. You need them all working together to keep things running smooth.
1. Carbohydrates (aka Carbs)
Carbs are the body’s main source of energy. When you eat carbs, your body breaks them down into glucose (sugar), which fuels your brain, muscles, and organs. Without enough carbs, you might feel weak, dizzy, or just plain blah.
You’ll find carbs in:
Bread
Rice
Pasta
Fruits
Vegetables
Dairy
There are two types of carbs:
Simple carbs (like candy, white bread, sugary drinks): These give quick energy but don’t last long.
Complex carbs (like brown rice, oats, veggies): These give long-lasting energy and are packed with fiber.
Fiber is a type of carb your body doesn’t digest, but it helps your gut stay happy and keeps you feeling full longer. Win-win!
2. Proteins
Proteins are the building blocks of your body. They help build and fix muscles, skin, organs, and even your hair and nails. Protein also helps make enzymes and hormones that do all kinds of important jobs inside you.
You can get protein from:
Chicken
Fish
Eggs
Beans
Tofu
Nuts
Yogurt
Protein powders (if needed)
Your body doesn’t store protein the way it stores carbs and fat. That means you need to eat it regularly to keep everything running right. If you exercise a lot, especially with strength training, protein becomes even more important to repair those muscles.
3. Fats
Fats are not the enemy! Good fats are essential for hormone health, brain function, and absorbing certain vitamins (like A, D, E, and K). They also give your body long-lasting energy and help you feel full.
Healthy fats are found in:
Avocados
Nuts & seeds
Olive oil
Fatty fish (like salmon)
Nut butters
There are different types of fat:
Unsaturated fats: These are the good ones! Found in plant oils, nuts, seeds, and fish.
Saturated fats: Okay in small amounts. Found in butter, cheese, and red meat.
Trans fats: Avoid these when possible. They’re in some processed foods and can be bad for your heart.
Water isn’t usually grouped with the big three macronutrients, but it deserves a shoutout! You need lots of water every day to stay healthy.
Water helps with:
So even if water doesn’t give you calories like the other macros, it’s still a must-have.
Everyone is different. Some people might need more protein, some more carbs or fats—it depends on your body, goals, and activity level. A balanced diet usually includes a bit of each macronutrient.
Here’s a general idea of how most diets break it down:
If you’re active, training for something, or trying to gain or lose weight, your needs might shift. This is where macro tracking can be super helpful. But again—we’re not doctors. Talk to a dietitian or health expert if you want numbers that fit your needs.
We’ve talked a lot about macronutrients. But there’s another group called micronutrients. These include vitamins and minerals that your body needs in smaller amounts. Things like:
Micronutrients don’t give you energy, but they help your body use the energy from your macros and keep all your systems running smoothly. So while we need less of them, they’re still super important.
Yes! Balance is key. If you eat too much of one and not enough of the others, your body can start to struggle.
Your body needs all three to stay balanced. It’s not about cutting one out—it’s about getting the right mix for your goals.
Here are a few easy tips to help you get started:
If you want to go further, try using a food tracking app to see what your meals look like. No need to go overboard—just be curious and learn what your body responds to best.
Let’s bust a few myths that float around about macronutrients:
Don’t fall for diet fads that tell you to ditch an entire macronutrient. Your body needs all three.
Macronutrients are nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Examples include bread (carb), chicken (protein), and avocados (fat).
The main three macronutrients are carbohydrates, proteins, and fats. Some experts also include water as a fourth because you need it in large amounts too.
Carbohydrates, proteins, and fats are the three main macronutrients your body needs to function properly.
Macros give you energy, help build and repair tissues, support brain function, and keep your body working smoothly.
So, what is a macronutrient? It’s one of the three big nutrients—carbs, proteins, and fats—that your body needs in large amounts every day to function, grow, and stay energized. Each one plays a unique role, and you need a mix of all three to feel your best.
Whether you want to build muscle, lose weight, or just feel healthier, understanding your macronutrients is a powerful step. You don’t need to track every bite or follow a strict plan—just aim to eat real, balanced meals that include a little of everything.
And remember: this is just helpful info from us at Fitness Evo. We’re not doctors or nutritionists, so if you need medical advice or a personal nutrition plan, check in with a pro. But we hope this gives you a strong start in understanding what your body needs and how to fuel it right.
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