What are MACROS?

Macronutrients, commonly known as “macros” within the fitness space, refer to the three main types of nutrients: carbohydrates, proteins, and fats. Understanding macronutrients and their importance is fundamental to diet and overall health. In contrast, micronutrients are the vitamins and minerals that the body needs. Without these minerals and vitamins, diet-related diseases like scurvy (vitamin C deficiency¹) occur.

What are macros?

Food is composed primarily of macronutrients and micronutrients², alongside non-nutrient components such as water, fiber, and bioactive compounds. A healthy diet consists of whole grains, vegetables, fruits, and lean protein. Mdanderson.org recommends filling two-thirds of your plate with whole grains, vegetables, fruits, nuts, and seeds³. The remaining one-third consists of lean protein, such as chicken, beef, and beans.

What is the difference between macronutrients and micronutrients?

Macronutrients are the foundation of food and its benefits. To simplify, macronutrients include carbohydrates, protein, and fats/lipids.

• Carbohydrates are the body’s main source of energy. It breaks down into glucose and is utilised as fuel for the body: cells, tissues, and organs. Carbohydrates are subdivided in many different categories: sugars, starches, and fibers⁴. Non-artificial sugars can be found in fruits and vegetables and milk products. Fast foods and candies typically contain artificial sweeteners. These sugars are used within food for preservation and for functional properties such as viscosity, texture, body, and browning capacity⁵. They are calorie-dense; however, they lack the sufficient amount of vitamins and minerals or other essential nutrients⁶.

• Protein is vital for the structure and function of tissues: cell membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments, and blood plasma⁷.  Protein is also fundamental for muscle synthesis, most optimal to consume post-exercise. Food industries use several methods to test the protein quantity within food and its quality, such as Kjeldahl, Lowry, Bradford, and total amino acid content methods⁸. In our 50s muscle mass and strength decline rapidly with updwrads of 30-50% lost. Protein is recognized as the nutritional factor that slows this phenomenon down, preventing the loss of muscle strength and mass⁹. 

• Fats provide energy, supporting cell growth and function alongside helping the body’s ability to absorb nutrients¹⁰.

Wohlford says, “45% to 65% of calories per day should come from carbohydrates,”  “20 to 35 percent of daily calories from fat,” and “10 to 35 percent of daily calories from protein¹¹.” More specifically, Healthline.com states that the portion of calories for protein is 10–30% for people ages 4 to 18 years and 10–35% for people older than age 18 years. For people ages 4 years and older, fats should make up 20–35% of total calories, while carbohydrates should account for 45–65% of total calories for everyone¹².

Micronutrients, on the other hand, are the vitamins and minerals that the body needs. Understanding the specific vitamins foods contain is crucial. Vitamin B2, or riboflavin, can be found in dairy products such as milk, yogurt, and cheese, as well as in meat, poultry, fish, and eggs. Vitamin B3, or niacin, can be found in chicken breast, turkey breast, salmon, and tuna. Beef liver, salmon, milk, and yogurt are all sources of vitamin B12, also known as cobalamin¹³.

Understanding its importance

The correct consumption and implementation of macronutrients and micronutrients prevents various diseases such as scurvy (vitamin C deficiency), acute respiratory infections, decreased cognitive function, cancer, vision loss, rickets, pellagra, and beriberi¹⁴.

What does this mean for Ecolint students, and how it can be applied

For us, ecolint students, understanding macronutrients and micronutrients can aid us in overall health, energy throughout the day, mental clarity, and improved mental and physical health. This can also help with exam stress and clarity and ability to concentrate and feel energized during exams and day-to-day life. 

Footnotes

1. NHS Choices, NHS, www.nhs.uk/conditions/scurvy/.  ↩︎
2. Cynthia DeMarco & Heather Alexander Dahl. “Macronutrients 101: What to Know about Protein, Carbs and Fats.” UT MD Anderson, www.mdanderson.org/cancerwise/macronutrients-101–what-to-know-about-protein–carbs-and-fats.h00-159774078.html.    ↩︎
3.  MD Anderson IBID. ↩︎
4. Slavin, Joanne, and Justin Carlson. “Carbohydrates.” Advances in Nutrition (Bethesda, Md.), U.S. National Library of Medicine, 14 Nov. 2014, pmc.ncbi.nlm.nih.gov/articles/PMC4224210/.   ↩︎
5.  pmc.ncbi.nlm.gov IBID. ↩︎
6.  pmc.ncbi.nlm.gov IBID. ↩︎
7.  Manderson IBID. ↩︎
8. Hayes, Maria. “Measuring Protein Content in Food: An Overview of Methods.” Foods (Basel, Switzerland), U.S. National Library of Medicine, 23 Sept. 2020, pmc.ncbi.nlm.nih.gov/articles/PMC7597951/.    ↩︎
9.  https://pmc.ncbi.nlm.nih.gov/articles/PMC7597951/ IBID. ↩︎
10.  Manderson IBID. ↩︎
11. Raleigh Adult Medicine. “Macronutrients vs Micronutrients: What’s the Difference?” Raleigh Adult Medicine, 11 Sept. 2025, www.raleighadultmedicine.com/blog/macronutrients-vs-micronutrients-guide/.    ↩︎
12. “The Best Macronutrient Ratio for Weight Loss.” Healthline, Healthline Media, www.healthline.com/nutrition/best-macronutrient-ratio.   ↩︎
13.  Raleigh Adult Medicine IBID. ↩︎
14. Kiani, Aysha Karim, et al. “Main Nutritional Deficiencies.” Journal of Preventive Medicine and Hygiene, U.S. National Library of Medicine, 17 Oct. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9710417/.  ↩︎

Bibliography

Image: “What Are Macronutrients? – Anna Victoria -.” Anna Victoria, 4 Mar. 2020, annavictoria.com/what-are-macronutrients/.  Accessed Apr. 2026.

‌“Scurvy.” Nhs.uk, 25 Oct. 2017, www.nhs.uk/conditions/scurvy. Accessed Apr. 2026.

DeMarco, Cynthia. “Macronutrients 101: What to Know about Protein, Carbs and Fats.” MD Anderson Cancer Center, 18 Feb. 2025, www.mdanderson.org/cancerwise/macronutrients-101–what-to-know-about-protein–carbs-and-fats.h00-159774078.html.  Accessed Apr. 2026.

Slavin, Joanne, and Justin Carlson. “Carbohydrates.” Advances in Nutrition, vol. 5, no. 6, 1 Nov. 2014, pp. 760–761, www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/, https://doi.org/10.3945/an.114.006163. ‌Accessed Apr. 2026.

‌Hayes, Maria. “Measuring Protein Content in Food: An Overview of Methods.” Foods, vol. 9, no. 10, 23 Sept. 2020, p. 1340, www.ncbi.nlm.nih.gov/pmc/articles/PMC7597951/, https://doi.org/10.3390/foods9101340. Accessed Apr. 2026.

‌Medicine, Raleigh Adult. “We Explain the Difference between Macronutrients vs Micronutrients.” Raleigh Adult Medicine, 21 Aug. 2025, www.raleighadultmedicine.com/blog/macronutrients-vs-micronutrients-guide .  Accessed Apr. 2026.‌

Van De Walle, Gavin. “The Best Macronutrient Ratio for Weight Loss.” Healthline, 2 Sept. 2018, www.healthline.com/nutrition/best-macronutrient-ratio#ideal-macro-ratio.  Accessed Apr. 2026.‌Kiani, Aysha Karim, et al. “Main Nutritional Deficiencies.” Journal of Preventive Medicine and Hygiene, vol. 63, no. 2 Suppl 3, 17 Oct. 2022, pp. E93–E101, pubmed.ncbi.nlm.nih.gov/36479498/, https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752. Accessed Apr. 2026.