You might focus on calories when you begin a new diet or workout program. And that's an innovative approach. But as you start to count calories, you may discover that some foods contain the same number.
For example, a cup of broccoli and a chocolate bar may have a similar calorie count, but they have vastly different effects on your body. Understanding the difference between macros and micros will help you make better choices when selecting foods for your diet.
In this guide, we’ll explore the question, "What are macros and micros?" to help you create a balanced diet and reach your health and fitness goals. We’ll also discuss how tracking macros and micros can help you count calories faster and improve your overall nutrition.
Table of Content
What are Macros?
Macros, short for macronutrients, are nutrients that provide energy or calories. There are three main types of macronutrients: carbohydrates, proteins, and fats. Each has a different structure and function in the body.
For example, carbohydrates are the body's preferred energy source, while protein is best known for building and repairing tissues. Fat is also an important energy source and helps the body absorb specific vitamins. Each macronutrient plays a unique role in health and helps the body function properly.
How Do Macros Work?
When you eat, your body breaks down food into smaller components, including macronutrients. After digestion, macros enter the bloodstream and are used by the body for energy, growth, repair, and other functions. The body can use each type of macronutrient for energy, but it prefers to use carbohydrates first. If you consume more carbs than your body needs for energy, the excess will be stored in the muscles and liver as glycogen.
Once these stores are complete, your body will convert the remaining carbs to fat for long-term storage. If you don't eat enough carbs, your body will use protein for energy, breaking down muscle tissue. Fats can also be used for energy, but the body prefers to use them for fuel during periods of rest or low-intensity exercise. Eating macros in balance is essential for health.
Consuming too much of one type of macronutrient can affect your body’s functioning and hormones. For example, eating too many carbs can lead to insulin resistance, while a high-protein diet can interfere with kidney function. Finding the right balance of macros can support your health and performance. Different ratios may be appropriate depending on your goals. For example, an athlete may benefit from a higher carb intake to support performance, while someone looking to lose weight may do better with higher protein and lower carb levels.
What are Micros?
Micronutrients are vitamins and minerals. Humans need smaller amounts of macronutrients like carbs, proteins, and fats. The "micro" in micronutrients comes from the fact that we only need more minor nutrients to survive. For example, if you look at the nutritional value of a food, you may see that it contains 3 grams of fat, 15 grams of protein, and 250 calories.
However, it may also contain a few hundred milligrams of calcium or potassium, a few micrograms of vitamin B12, and a few percent of the daily value of other nutrients. These numbers might seem small, but they represent essential bodily functions. Unlike macronutrients, which provide energy, micronutrients do not. Instead, vitamins and minerals help regulate processes in the body that are essential for good health. Each vitamin and mineral has specific functions, and getting adequate amounts is necessary for optimal health.
For example, adequate intake of vitamin A supports eye health, while calcium is necessary for strong bones. Micronutrients also affect growth, immune function, brain development, and other vital processes. Depending on their function, certain micronutrients also help prevent and fight diseases.
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What are Macros and Micros - Detailed Comparison
Macronutrients – The Building Blocks of Life
Macronutrients are nutrients that the body needs in large amounts to support energy production, growth, and overall bodily functions. They include:
Carbohydrates
The body’s primary energy source is grains, fruits, vegetables, and legumes.
Proteins
Essential for muscle repair, enzyme production, and immune function, sourced from meat, fish, eggs, dairy, legumes, and nuts.
Fats
Oils, avocados, nuts, seeds, and fatty fish contain fatty acids that are important for energy storage, cell function, and hormone production.
Micronutrients – The Key to Healthy Functioning
Micronutrients, including vitamins and minerals, are required in smaller amounts but are essential for bodily functions such as metabolism, immunity, and bone health. They include:
Vitamins
Organic compounds like vitamin A (vision), vitamin C (immune function), vitamin D (bone health), and vitamin K (blood clotting).
Minerals
Inorganic elements such as iron (oxygen transport), calcium (bone strength), potassium (nerve signaling), and magnesium (muscle function).
Quantity Required – How Much Does Each Group Need?
One of the key differences between macronutrients and micronutrients is the amount needed by the body.
Macronutrients are required in large amounts, measured in grams, as they provide calories and structural components for the body.
Micronutrients are needed in much smaller quantities, typically measured in milligrams or micrograms, but they are essential for enzymatic and biochemical functions.
Primary Functions – What Does Each Group Do?
Macronutrients supply energy and serve as building blocks for tissues, muscles, and cells.
Micronutrients regulate biochemical processes, enhance immune function, and prevent deficiencies that can lead to health issues.
Sources in Diet – Where to Find Each Nutrient Group
Macronutrients are obtained from staple foods such as grains, dairy, meat, nuts, and legumes.
Micronutrients are primarily found in fruits, vegetables, nuts, seeds, and fortified foods. Fat-soluble vitamins (A, D, E, and K) require dietary fat for absorption.
Bioavailability and Absorption – How Each Group Works in the Body
Macronutrients are broken down into smaller components for energy and tissue repair. Carbohydrates convert into glucose, proteins into amino acids, and fats into fatty acids.
Micronutrients support absorption and metabolic reactions. Some, like vitamin C, enhance iron absorption, while vitamin D helps the body absorb calcium effectively.
Effects of Imbalance – What Happens When We Get Too Much or Too Little?
Macronutrient Imbalance
Overconsumption can lead to obesity, diabetes, and heart disease, while deficiency can result in energy depletion, muscle loss, and metabolic issues.
Micronutrient Imbalance
Deficiencies can cause conditions like anemia (iron deficiency), rickets (vitamin D deficiency), and weakened immunity (vitamin C deficiency). Excessive intake can also be harmful, such as vitamin A toxicity or excessive calcium, which can cause kidney stones.
Dietary Considerations – How to Maintain a Proper Balance of Each Nutrient Group
A well-balanced diet ensures both macro- and micronutrient needs are met.
Macronutrient intake is often adjusted for weight management, athletic performance, and metabolic health.
Micronutrients are crucial for long-term health, requiring a diverse diet rich in whole foods. In some cases, supplementation may be necessary for individuals with specific deficiencies.
How to Count Macros and Micros in 4 Simple Steps
1. Count Calories with DietAI
DietAI transforms calorie counting with its artificial intelligence app. Simply snap a photo of your food, and our app immediately analyzes your meal from the image, providing accurate macro and calorie information without tedious manual logging. Beyond photo recognition, the app offers comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo.
2. Figure Out Caloric Needs
There are several ways to determine one's daily calorie needs. First, one can use an online calculator like the popular If It Fits Your Macros (IIFYM) BMR calculator. The app uses information about a person’s body and lifestyle to estimate one’s daily caloric needs. Additionally, one can calculate their calories themselves using a formula.
The Mifflin-St. Jeor's equation is a popular choice
Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:
Sedentary: x 1.2 (little or no exercise; desk job)
Lightly active: x 1.375 (light exercise 1-3 days a week)
Moderately active: x 1.55 (moderate exercise 6-7 days a week)
Very active: x 1.725 (hard exercise every day or exercise twice a day)
Extra active: x 1.9 (hard exercise twice a day or more)
The final number is the person’s total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.
3. Determine Macronutrient Ratio
Once a person calculates their total daily calories, they can determine their macronutrient ratio. The DGA Trusted Source recommends the following ratio:
Proteins: 10–35% of total calories
Fats: 20–35% of total calories
Carbs: 45–65% of total calories
However, this ratio may not fit everyone’s goals. For example, endurance athletes may need more carbohydrates, while people with metabolic disease may thrive on a lower carbohydrate intake.
4. Track Your Macros
After determining the macronutrient ratio, a person needs to track their food. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten. There are a few ways to track macros.
For many people, the easiest way is to use a website or mobile app. Others prefer to do the math by hand, although this takes longer. This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula:
(Total daily calories x macronutrient percentage) / calories per gram. So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume and aimed to get 50% of their daily intake from carbs, they would calculate: (2,000 x 0.50) / 4 = 250g carbohydrate.
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Download DietAI Today for 80% Off!
You’ve probably heard the term "macros" thrown around often, especially if you’ve looked into dieting or weight loss. So, what exactly are macros? Short for macronutrients, macros are the nutrients the body needs in large amounts to function properly. There are three main types of macronutrients: carbohydrates, fats, and proteins. Each of these plays a unique role in health and wellness.
For example, carbs are the body's preferred energy source, while protein is crucial for building and repairing tissues. Different foods contain different macros, and some are more nutritious than others. For instance, while gummy candy and watermelon contain carbohydrates, watermelon is also packed with vitamins and antioxidants that can benefit your health. When dieting, it's essential to consider both the quantity and quality of the macros in your meals.
What Are Micros? The Role of Micronutrients in Health and Nutrition.
If macros start the party, micronutrients are the guests that keep it going. Also known as vitamins and minerals, these essential nutrients regulate various bodily functions, from metabolism to immune response. Unlike macronutrients, which provide energy, micronutrients don't. Instead, they help your body utilize the energy from macronutrients.
There are hundreds of types of micronutrients, and they come from a variety of foods. For example, calcium is a mineral that helps build strong bones and is found in dairy products, leafy greens, and fortified foods. Vitamin C is a vitamin that supports immune health and helps the body repair tissues. You can find it in citrus fruits, berries, bell peppers, and tomatoes.
Different types of micronutrients have unique functions, and getting a wide range of them is crucial for health. Not getting enough micronutrients can lead to a host of health problems. For example, a calcium deficiency can increase your risk of osteoporosis, while a lack of vitamin C can cause scurvy.
Like macronutrients, micronutrients can come from various foods, and some sources are more nutritious than others. For example, gummy candy and watermelon contain carbohydrates, but watermelon is also packed with vitamins and antioxidants that can benefit your health. When dieting, it's essential to consider both the quantity and quality of the macros in your meals.
DietAI transforms calorie counting with its artificial intelligence app. Simply snap a photo of your food, and our app immediately analyzes your meal from the image, providing accurate macro and calorie information without tedious manual logging. Beyond photo recognition, the app offers comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo.
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