Macros, Micros, and Making Sense of It All
You’ve probably heard people talking about “counting macros” or making sure they get enough vitamins and minerals. But what do those terms actually mean? Let’s break down the difference between macronutrients and micronutrients, why they’re both important, and how to get them with your diet.
What are the key differences?
Macronutrients and micronutrients are categorized by how much of them your body requires. The biggest difference comes down to quantity: macronutrients are needed in grams, while micronutrients are needed in milligrams or micrograms.
A great analogy I have come across a few times but first encountered from NASM, is comparing macros and micronutrients to the different roles gas and oil play in your car. Think of it this way: gasoline is like your macronutrients. It’s the main fuel that keeps the car moving. Oil is like your micronutrients. It doesn’t power the car, but without it, the engine wouldn’t run smoothly.
Or, to put it another way… look at macros as the main ingredients in a recipe, and micros as the spices that bring everything together.
Let’s break them down further...
What are macronutrients?
Macronutrients are the essential nutrients your body needs in large quantities in order to function. They provide energy (calories) and play key roles in keeping your body running each and every day. Some key functions of each include:
Protein: builds muscle, and necessary for the structure, function, and regulation of the body’s tissues and organs
Carbohydrates: your body’s main energy source
Fats: body’s primary energy storage, supports hormone production, and is necessary for the absorption of fat-soluble vitamins
What are micronutrients?
Micronutrients are vitamins and minerals your body needs in smaller amounts (but don’t let “small” fool you). They’re essential for hundreds of processes that keep you healthy.
Vitamins: Vitamins A, C, D, E, K, and B complex vitamins. For example, vitamin D helps with bone health and vitamin C aids in immune support.
Minerals: items like calcium, zinc, potassium, iron and sodium. For example, magnesium is essential for muscle and nerve function and calcium for building and maintaining strong bones.
So how do these two work together?
Macros fuel your body and support daily functions, while micros keep those functions running smoothly behind the scenes. You need both for energy, recovery, long-term health, and overall wellness.
And how do we get a balance of both?
The best way to cover your bases is to eat a variety of whole foods.
Include lean proteins, whole grains, and healthy fats for macros.
Fill your plate with colorful fruits and veggies to pack in micros.
Variety is key (no single food has it all)!
So where does that leave us?
Macros and micros work together as a team. One gives you the building blocks, the other keeps the system running. By focusing on balance (not perfection), you’ll support your body in feeling and performing its best.
