Nutrition 101: Basics of Macros

If you've ever tried to eat healthier or read about fitness online, you've probably come across the term "macros." But what are macros—and why do they matter?

This simple guide will walk you through the basics of macronutrients (aka "macros") so you can start making informed choices about your food.

What Are Macros?

Macronutrients are the three main types of nutrients your body needs in large amounts to function properly: carbohydrates, proteins, and fats. Each macro plays a different role in your body, and all three are important for good health.

Let’s break them down.

Carbohydrates: Your Body’s Favorite Fuel

Carbs are your 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.

Carbs come in many forms. Whole grains, fruits, vegetables, and legumes are rich in fiber and nutrients. On the other hand, sugary snacks and white bread are considered simple carbs, which your body digests quickly and may lead to energy crashes.

While carbs often get a bad reputation, they’re not the enemy—quality and portion matter more than avoidance.

Protein: The Building Block

Protein helps build and repair tissues, including muscles, skin, and organs. It also supports a healthy immune system and helps you feel full after eating.

You’ll find protein in animal sources like chicken, fish, eggs, and dairy, as well as plant sources like beans, lentils, tofu, nuts, and seeds. Getting enough protein is especially important if you're active, healing from injury, or trying to build muscle.

Most adults need a moderate amount of protein throughout the day—not just at dinner.

Fat: Not Always a Bad Word

Fat has been misunderstood for years, but it's an essential part of a healthy diet. It helps your body absorb vitamins, supports brain health, and provides long-lasting energy.

There are different types of fats. Unsaturated fats (found in foods like olive oil, avocado, nuts, and fatty fish) are beneficial in the right amounts. Saturated fats (from butter, cheese, red meat) should be limited, and trans fats (often in processed foods) are best avoided altogether.

Rather than cutting out fat completely, focus on choosing healthier sources.

How Much of Each Do You Need?

There’s no one-size-fits-all answer—your needs depend on your age, activity level, health goals, and medical conditions. But a common starting point for a balanced diet is:

• About 45–65% of daily calories from carbs

• Around 10–35% from protein

• Roughly 20–35% from fat

You don’t have to count every gram to eat well. Just aim to build most meals with a mix of all three macros, using whole, minimally processed foods when possible.

Final Thoughts

Understanding macros is a great first step toward better nutrition. Instead of labeling foods as “good” or “bad,” think about how they fuel your body. A balanced approach, built on variety and moderation, will always serve you better than any extreme diet.

If you're just starting out, begin by noticing what's on your plate. Are you getting a balance of carbs, protein, and fat? Are your meals satisfying and energizing? These small observations can lead to long-term, sustainable changes.

Ready to take the next step? Start with one meal a day. Add a protein source, swap in a whole grain, or include healthy fats. Over time, these simple choices can add up to big results.

Stay well,

Sandra Koehn DO