What Are the Three Main Macronutrients?


Have you ever heard of the term “macronutrient” before? It’s a fancy way to say that there are three key types of nutrients—proteins, carbohydrates, and fats—and they’re all equally important for your health. 

Macronutrients are just what they sound like macron-sized! They’re large molecules compared to vitamins and minerals, which are tiny molecules when compared to macronutrients. You can use a macro calculator to calculate your macronutrient intake. Legion Athletics experts say, “A macronutrient (“macro”) is a nutrient that your body needs in large amounts to survive.”

It considers how many calories you need based on your age, weight and height (which should already be stored in your profile) and then allows you to add or subtract food items from your meal plan. You can also use it once a week to keep track of how well you’re doing! Let’s take a closer look at each one so you can understand why they’re so important in your diets.


Protein, the primary macronutrient found in all foods, serves many functions, including building and repairing muscle tissue. Protein helps maintain your body’s tissues and organs. It also aids in the production of hormones, enzymes and antibodies.

Protein is essential for growth and development at all stages of life—from infancy to old age—and plays a key role in any weight-loss program that involves increased physical activity or exercise.

The recommended daily intake (RDI) for protein varies by sex: 1 gram per kilogram of body weight per day for men, 0.8 grams per kilogram of body weight per day for women, and 0.5 grams per kilogram of body weight per day during pregnancy or breastfeeding.


Carbohydrates are a major source of energy for the body. They consist of chains or rings of carbon, hydrogen and oxygen. Carbohydrates are found in grains, fruit, vegetables, milk and honey. The most common forms of carbohydrates include simple sugars (sucrose), starches (amylose), fiber (cellulose) and complex carbohydrates such as glycogen. Simple sugars can be converted into glucose by the body fairly quickly, whereas complex carbohydrates take longer to break down into usable energy.


Fat is a macronutrient found in many types of food. It contains nine calories per gram, more than protein and carbohydrates. The body needs some fat to function properly, but it’s not an essential nutrient like the other two micro nuts—you can get all the energy you need from other sources.

Fat is found in meat, dairy products and cooking oils (such as olive oil). Fats are also a component of dietary lipids that help your body absorb certain vitamins and minerals like A, D and K2. Fat is also used by your body to make new cells that replace old ones when damaged or die off after being used up during exercise or other daily activities like walking around town or sitting at work all day long!

The three main macronutrients are protein, carbohydrates and fat. The body uses these macronutrients to sustain life, grow, and function properly. Protein helps build muscle, while carbohydrates fuel the brain and body with energy. Fat is also a source of energy, but it also serves as insulation for organs like the heart and liver as well as aids in digestion.

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