Understanding Macronutrients and Micronutrients for Better Nutrition

Macronutrients:

Macronutrients, often called “macros,” are the main nutrients our bodies need in large amounts to grow, stay strong, and function properly. They provide us with energy (calories) and play important roles in everything from building muscles to supporting brain health.

There are three main types of macronutrients: carbohydrates, proteins, and fats.

• Carbohydrates are the body’s main source of energy. They’re found in foods like fruits, vegetables, rice, and bread, and help fuel everything from daily activities to brain function.
• Proteins help repair and build muscles, support our immune system, and keep us feeling full. Good sources include eggs, meat, dairy, legumes, and nuts.
• Fats often get a bad name, but healthy fats are essential. They support brain health, provide long-lasting energy, and help absorb vitamins. Avocados, nuts, seeds, and olive oil are great examples.

All macronutrients provide energy to the body and are required in larger amounts compared to micronutrients like vitamins and minerals, which are needed in smaller doses.

Eating the right balance of macronutrients is key to good health, energy, and overall well-being.

How Much Protein Do You Need?

Protein is very important for your body. It helps:

• Build and repair tissues
• Support your hormones
• Keep your metabolism working well
• Carry nutrients in your body
• Create enzymes that help with digestion
• Keep your body’s acid levels balanced

How much protein you need depends on your weight and how active you are. A general rule is:

Based on Indian data and WHO standards, present ICMR‑NIN 2020 provides: ( There is possibility of change and increase in the minimum daily amount in the future)

• Estimated Average Requirement (EAR): ~0.66g/kg body weight/day
• Recommended Dietary Allowance (RDA): ~0.83g/kg body weight/day

Using reference body weights:

• Men (65kg): 54g/day
• Women (55kg): 46g/day

If you exercise more, you can eat more protein. Protein should make up 10% to 35% of your total daily calories.

Your body doesn’t store protein, so once it has enough, it turns extra protein into energy or fat. After meeting your protein needs, focus on eating healthy carbs and fats.

Where your protein comes from matters. Processed meats have protein, but also unhealthy fats. Better choices are:

Plant-based protein:

• Lean meatBeans
• Lentils
• Nuts and seeds
• Whole grains

Healthier animal protein:

• Poultry (like chicken)
• Fish and seafood
• Eggs
• Dairy (especially yogurt – about 3 servings a day)

How Many Carbohydrates Do You Need?

Carbohydrates (carbs) are your body’s main source of energy. They help during exercise and power your brain and nervous system.

You should get 50–55% of your daily calories from carbs.

Healthy carbs come with fibre, vitamins, and nutrients. Good sources include:

• Whole grains (not processed)
• Beans
• Vegetables
• Fruits

Unhealthy carbs can raise your blood sugar and lead to weight gain or health issues. Try to avoid:

• White bread
• Pastries
• Sodas
• Highly processed foods

How Much Fat Do You Need?

Fat is also important for your body. It helps:

• Give you energy
• Build cell walls & needed for brain and neuronal health.
• Helps absorb vitamins (A, D, E, and K)
• Keep your organs safe
• Provide essential fatty acids your body can’t make on its own

You should get 20% to 30% of your daily calories from fat.

Healthy fats come from plants. Good sources are:

• Olive oil
• Canola oil
• Peanut oil
• Avocados
• Nuts and nut butters
• Corn, sunflower, and soybean oils

Saturated fats, found in animal products and tropical oils, should be limited to 7–10% of your diet. Examples include:

• Beef, pork, lamb
• High-fat dairy (cheese, butter)
• Processed meats (hot dogs)
• Baked goods (pastries)
• Coconut and palm oil

Trans fats should be avoided completely, as they raise bad cholesterol and lower good cholesterol.

Cholesterol is only in animal foods.

• If your cholesterol is normal, eat 300 mg or less per day.
• If it’s high, stick to under 200 mg per day.

What Are Micronutrients?

Micronutrients are essential nutrients your body needs in small amounts to stay healthy. Unlike macronutrients (carbohydrates, proteins, and fats), you only need micronutrients in milligrams or micrograms. But they are just as important for your health.

Micronutrients include:

• Vitamins
• Minerals

They help your body with:

• Energy production
• Immune system support
• Growth and development
• Organ and tissue health

Vitamins: What You Need to Know

• Vitamins are organic compounds that help with various body processes like immunity, vision, and bone health.

1.Fat-Soluble Vitamins

Stored in the body's fat tissues and found in foods that contain fat.

• Vitamin A – Supports vision and immunity
• Vitamin D – Promotes bone health and immune function
• Vitamin E – Acts as an antioxidant
• Vitamin K – Essential for blood clotting

2.Water-Soluble Vitamins

Not stored in the body, so they must be replenished regularly through food.

• Vitamin C – Supports the immune system and aids collagen production
• B Vitamins (B1–B12) – Help with energy production, brain function, and nerve health

Examples of Essential Vitamins & Their predominant Functions:

Vitamin-Rich Foods:

• Vitamin C – Found in citrus fruits, strawberries, and bell peppers
• Vitamin D – Found in fatty fish, fortified milk, and through sun exposure
• Vitamin B12 – Found in meat, dairy products, and fortified plant-based milks

2.Minerals: The Essentials

Minerals are inorganic elements your body needs for building bones, making hormones, and many other functions.

Two Types of Minerals:

Examples of Essential Minerals & Their Functions:

Mineral-Rich Foods:

• Calcium → dairy, fortified plant milks, leafy greens
• Iron → red meat, poultry, fish, fortified cereals
• Zinc → oysters, beef, chicken, nuts

How to Get Enough Micronutrients

• Eat a Variety of Foods
  Include fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Choose Nutrient-Dense Foods
  Leafy greens, nuts, seeds, legumes, dairy, and fortified products.
• Ask a Professional
  Talk to a doctor or dietitian if you have special health needs or dietary restrictions.

Daily Recommended Intakes (for Adults)

Common Micronutrient Deficiencies

Conclusion:

Understanding macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) is key to staying healthy. Macronutrients provide energy and support body functions, while micronutrients are needed in small amounts but play vital roles in immunity, growth, and bone health.

Below are the updated ICMR guidelines:

• Carbs: 50–55% of total calories
• Protein: ~0.83 g/kg body weight/day
• Fats: 20–30% of total calories
• Micronutrients: Meet daily needs through a diverse, nutrient-rich diet

Choose whole foods—fruits, vegetables, whole grains, lean proteins, healthy fats—and limit processed foods. This balanced approach helps maintain energy, support immunity, and prevent nutrient deficiencies.