Basics
What Are Macronutrients?
Macronutrients are the three nutrients your body needs in larger amounts: protein, carbohydrates and fat.
Protein and carbohydrates each provide about 4 calories per gram, and fat provides about 9. Food labels and USDA data report measured energy, which can differ slightly from this 4/4/9 estimate.
Each macronutrient has different jobs. Protein helps build and repair tissue, carbohydrates are a main fuel source, and fat supports hormones, cell structure and absorption of vitamins A, D, E and K.
Most foods contain a mix of all three. Salmon, for example, is a protein food that also contains healthy fat.
Practical examples
- A plate of chicken, rice and broccoli with olive oil includes all three macronutrients.
- Lentils provide both protein and carbohydrates, plus fiber.