Macronutrients vs. Micronutrients: Differences, Diets and More

Nutrients fall into two categories: macronutrients and micronutrients. But what are the differences between the two?

Nutrients fall into two categories: macronutrients and micronutrients. We need both for optimal health. But what are the differences between the two?

Macronutrients are larger nutrients such as carbohydrates, protein, and fats that your body needs for energy. Micronutrients are smaller nutrients such as vitamins and minerals that your body needs to be healthy and digest macronutrients.

Although both types of nutrients are necessary gram for gram, the human body needs more macronutrients than micronutrients, hence the terms macro (big) and micro (small). Aim for a balanced diet with a variety of foods to make sure you are getting enough of both.

What are macronutrients?

Carbohydrates

Carbohydrates are converted to simple sugars such as fructose and glucose, which the body uses as fuel throughout the day. Sources of carbs include grains, fruits, vegetables, beans, lentils, and dairy products.

Protein

Protein is made up of amino acids and is found in both plant and animal sources. Protein is crucial for structural and mechanical processes of the body, controlling cellular and bodily functions and, when required, broken down for energy. Sources of protein include meat, poultry, seafood, eggs, dairy, beans, lentils, nuts, and seeds.

Fats

Fatty acids, which are the building blocks of fats, play important roles in cellular structure and function, temperature regulation, organ protection, and vitamin absorption. Sources of fat include animal fats, oils, dairy, avocados, nuts, and seeds.

Water

Water is also considered a macronutrient in the sense that the body needs a lot of it.

What are micronutrients?

Vitamins

Both fat-soluble and water-soluble vitamins are necessary for cellular growth, metabolism, and development. Water-soluble vitamins, such as B vitamins and vitamin C, cannot be retained in the body and must be consumed more frequently. In contrast, fat-soluble vitamins, such as vitamins A, D, E, and K, can be stored for long periods in the liver and fatty tissues of the body.

Minerals

Minerals are inorganic substances required for bodily functions, including bone maintenance and hormone production. Examples of minerals include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

What diets can help you get enough macronutrients?

“If it fits your macros” (IIFYM) program

The IIFYM diet emphasizes a focus on macronutrients rather than just calories. The IIFYM diet is a flexible eating plan that focuses on tracking macronutrients to help accomplish sustained weight loss, in contrast to other diets that may require food limits.

Research has shown that this diet can lower blood glucose, which may be beneficial for those with diabetes.

Ketogenic diet

The keto diet is a low-carb, high-protein, and high-fat diet that may have several health benefits. On the ketogenic diet, carbohydrate consumption is limited to less than 50 grams per day. The body begins to rely on fats for energy synthesis, which triggers ketosis and may promote weight loss.

Paleo diet

The paleo diet simulates what humans would have eaten in the prehistoric era, meaning food obtained by hunting or gathering. Although the macronutrients in a paleo diet may vary, most paleo diets focus on a higher intake of protein and fats and a lower intake of carbs.

How many nutrients do you need every day?

The quantity of nutrients you need on a daily basis depends on your age, sex, fitness goals, pre-existing medical conditions, and other factors. It is best to talk to a doctor, nutritionist, or dietitian regarding your individual needs

General guidelines are below:

Macronutrients

Carbs: Average adults need about 130 grams of carbohydrates each day, with carbs making up about 45%-65% of the daily calorie intake.
Protein: Men need 56 grams of protein a day, and women need about 6 grams of protein a day. Protein should make up about 10%-30% of the daily calorie intake.
Fats: Fats should make up about 20%-35% of the daily calorie intake.

Micronutrients

Table 1. Vitamin requirements by age and gender Vitamin Males (aged 19 to 50 years) Females (aged 19 to 50 years)

Vitamin A
900 µg
700 µg

Vitamin E
15 mg
15 mg

Vitamin D
600 International Units (IU)
600 IU

Vitamin C
90 mg
75 mg

Thiamine
1.2 mg
1.1 mg

Riboflavin
1.3 mg
1.1 mg

Niacin
16 mg
14 mg

Vitamin B6
1.3 mg
1.3 mg

Vitamin B12
2.4 µg
2.4 µg

Choline
550 mg
425 mg

Vitamin K
120 µg
90 µg

Folate
400 µg
400 µg

Table 2. Mineral requirements by age and gender Mineral Males (aged 19 to 50 years) Females (aged 19 to 50 years)

Calcium
1,000 mg
1,000 mg

Iron
8 mg
18 mg

Magnesium
400 to 420 mg
310 to 320 mg

Phosphorous
700 mg
700 mg

Potassium
4,700 mg
4,700 mg

Sodium
2,300 mg
2,300 mg

Zinc
11 mg
8 mg

Copper
900 µg
900 µg

Manganese
2.3 mg
1.8 mg

Selenium
55 µg
55 µg