What are Macronutrients?

If you’re on a journey to learn more about your food, then macronutrients are one of the first things you’ll want to understand. Macronutrients, or ‘macros’, provide the cornerstone of a healthy diet, and are vital to keeping your body healthy and running effectively. 

We spoke with independent nutrition expert Jennie Norton to learn more about macros in food. Jennie is a Registered Dietitian Nutritionist at Vegan Wins, a news, tips, and recipes website focused on vegan diets. 

There’s a lot to learn about macronutrients. This guide will get you up to speed. 

Read on to learn about:

• What macronutrients are

• Why you need macronutrients

• How macronutrients relate to micronutrients

• How your body uses macros

• What happens if you don’t get enough macros

• Macros in a vegan or plant rich diet

• Macronutrients example meal plan

What are macronutrients?

So, what is a macronutrient? 

Macronutrients are a category of essential nutrients your body needs in large quantities and which provide most of your body’s energy. They are ‘essential’ because your body cannot produce them on its own. 

There are three categories of macros. Here are a handful of common examples: 

• Carbohydrates: Bread, rice, potatoes, pasta, most fruit and veg.

• Proteins: Beans, lentils, nuts, eggs, meat and fish. 

• Fats: Oils, avocados, nuts and seeds, dairy. 

Many types of food contain more than one type of macro. For example, many types of nuts contain fat, protein and carbohydrates.

Some experts may consider fibre and water to be macronutrients too, since your body also needs them in large amounts. But there is some debate about the technicalities here. For the sake of simplicity, we’ll focus on carbs, proteins, and fats.  

Dig into the detail: Breakdown of macronutrients

Macronutrients vs micronutrients

There are two broad categories of nutrients - macronutrients and micronutrients. 

‘Macro’ means ‘big’ in Greek. ‘Macro’ nutrients are simply a type of nutrient you need in large quantities. Micronutrients are nutrients you need in smaller quantities. But this doesn’t mean micronutrients are any less important. 

Micronutrients include all the vitamins and minerals your body needs to survive, and which your body can’t produce on its own (or not in adequate quantities). Read more in our micronutrient overview.  

Why do you need macronutrients? 

“Macronutrients—carbs, protein, and fat—are the foundation of a healthy diet because they fuel your body and keep it running smoothly,” says Jennie. “Carbs give you energy. Protein helps build and repair tissues. And fats are vital for everything from brain health to hormone regulation”.  

Let’s dig into some more detail about what each category of macronutrients does.

Carbohydrates

Your body essentially breaks carbs down into glucose (a form of sugar), which is then used in various ways by the body:

• Energy: Glucose powers your brain, nervous system, and pretty much all your cells, organs, and tissues. 

• Energy storage: Glucose can be stored in your muscles and liver to provide energy when needed later in the form of glycogen.

• Digestion: Glucose also plays a vital role in helping your body digest other types of food. 

Proteins

Your body breaks proteins down into amino acids, which do a huge range of things around the body, including:

• Building and repairing tissue: Proteins are the building blocks for muscles, bones, skin, hair, organs, and much more. They also help repair any damage. 

• Making hormones: Hormones are chemical messengers produced by glands and other tissues around your body. They regulate everything from your heart rate to blood pressure and blood sugar, your stress response, metabolism, reproduction, and much more.  

• Making enzymes: Enzymes are essential for digestion and making new cells. 

Fats

Your body turns fats into glycerol and fatty acids, and uses them for many different things:

• Storing energy: Fat is stored around your body and is a vital store of reserve energy. 

• Insulation: Fat keeps you and your organs insulated and protected. 

• Regulating bodily processes: Fat also plays an important role in cell function and vitamin absorption, among other roles 

In the end, Jennie says what we eat is crucial. “It doesn’t just keep us going—it plays a huge role in how we feel and function every day.” 

What happens if you don’t get enough macronutrients? 

Macronutrients are essential for our survival. So what happens if you don’t get enough of them? 

Jennie explains that the effects of not getting enough of a macronutrient can look different depending on who you are. 

“If you’re super active and cut carbs, you might feel constantly drained or unable to recover from workouts because your body doesn’t have the energy it needs,” she says. “For older adults, skimping on protein could lead to muscle loss, weaker immunity, and even reduced bone health over time.”

Not getting enough healthy fats can also throw off hormonal balance, which is crucial for women of all ages, and even affects brain development in youngsters.

More generally, Jennie points out that neglecting macros doesn’t just zap our energy over time. “It can absolutely disrupt how your body heals, grows, and supports itself day to day,” she says.

Bottom line: don’t skimp on your macros. Your body literally can’t work without them. 

Suggested: The truth about low-carb diets

How much of each macronutrient do you need?

There isn’t a universally agreed-upon amount of macros you need to eat each day. Nonetheless, Jennie recommends getting all three in the right amounts. “It is essential for staying strong and healthy,” she says.

Different countries and international organisations have slightly different recommendations about the proportion of macros needed in your diet (as a percentage of energy contribution to your overall diet). An 2020 overview in the Nutrients academic journal summarises some of the different standards, which can vary quite a bit between countries and health authorities:

So, if, for example, you had a dietary need of 2000 kcal per day, someone living in North America might look to eat:

• 400 kcal of protein (20%)

• 600 kcal of fats (30%)

• 1000 kcal of carbs (50%)

These are, of course, rough estimates. The balance might vary depending on your age, activity level, or health goals.

An athlete, for instance, is going to need considerably more carbs in their diet than an office worker. A relatively inactive older person may want to consume more protein than carbs as a proportion of their total calorie intake. Factors like age, gender, and pregnancy may also influence recommended macro intakes. 

It is also interesting to note that throughout history (and up to today), different human populations have survived perfectly well on different proportions of these main macronutrient groups. 

In some cultures, carbs from rice make up a much bigger proportion of the diet, whereas in other cultures people have consumed much higher proportions of fat or protein, depending on what was available locally. So, the ‘rules’ aren’t hard and fast. 

All the same, it’s best to consume your macros in the proportions recommended by national health authorities. 

Related: The role of nutrition in exercise

Counting macros in food

Some people may choose to do macro food counting as part of a specific diet (such as the high-fat ketogenic “keto” diet) or as part of certain weight loss programmes. It’s also fairly common among athletes and people looking to build muscle. 

For some people, this can be really useful. Counting macros helps them understand any imbalances or shortages they might have, or might support specific goals. Counting macros is also considered more precise than counting calories, since it helps you understand the number of calories you’re getting from different food sources, rather than just counting total daily intake (as with traditional calorie counting). 

While it is possible to calculate macros with pen and paper, most people use apps or websites for counting their macros. This is generally a lot faster than adding up the exact number of grammes of each food type you eat and multiplying this by the number of calories per gramme. 

That being said, most people generally don’t need to focus too heavily on macros. Instead, it’s often easier to just divide up your plate so every meal contains a rough share of each group. 

“Instead of stressing about grams and percentages, I would suggest looking at your plate,” Jennie says. “Aim for half of it to be non-starchy veggies (think leafy greens, peppers, or zucchini), a quarter protein (like beans, tofu, or lentils), and a quarter whole grains or starchy veggies (like quinoa, brown rice, or sweet potatoes). Add a drizzle of olive oil, a spoonful of seeds, or some avocado to make sure you’re covering your healthy fats”.

The importance of variety 

As we’ve seen, there are three main categories of macros: fats, proteins and carbohydrates. You could, in theory, get all your macros from a relatively restricted diet — your carbs from potatoes, fats from cheese and protein from fish, for instance. 

However, this would not only be quite boring, it might also mean you miss out on certain micronutrients that come with a more varied diet. 

“Variety is what keeps your meals interesting and ensures you’re getting a range of nutrients,” Jennie explains. “For carbs, try to mix up your sources — swap bread for things like oats, legumes, or root veggies. Protein is the same; relying only on one source, like tofu, isn’t ideal. Rotate in chickpeas, lentils, nuts, seeds, and even plant-based yogurts to cover your bases.” 

Can you get all your macronutrients from a vegan diet?

There’s a common misconception that people who only or mainly follow vegan diets might end up deficient in certain macros — particularly protein and fats. But, this isn’t really true. So long as you plan, it’s pretty straightforward to get everything you need to survive and thrive. 

“What I love about a plant-forward approach is how naturally it balances your macros,” Jennie says. “You’re not just ticking off boxes—you’re getting fibre, antioxidants, and so much flavour in the process. It’s a way of eating that feels sustainable because it’s about choices that work for you and keep you feeling good”. 

Macronutrient example meals

We’ve put together a daily plan for meals containing a full range of macronutrients. 

Breakfast: Choco-banana macro smoothie

Blend up a smoothie containing all your macros:

• Carbohydrates: Oats, bananas, and dates

• Fats: Coconut milk

• Protein: Huel Black Edition high protein complete powder (chocolate flavour)

Lunch: Complete macro Mexican wrap

Create a wrap using all-natural ingredients from your store cupboard:

• Carbohydrates: Whole wheat wrap, lettuce, sweetcorn, tomatoes, lime juice

• Fats: Sour cream, cheddar cheese

• Protein: Black beans

Snack: Easy macro snacks

There are tons of snack options that can help you get all the macros you need: 

• Bars: Huel Complete Nutrition Bar, contains all three macros. 

• Carbohydrates: Fruit, crudites, hummus, seed crackers

• Fats: Mixed nuts, yoghurt, cheese

• Protein: Mixed nuts, boiled egg, roast chickpeas

Dinner: Macro chana palak masala

This macro curry contains all three categories of macronutrients: 

• Carbohydrates: Brown rice, ginger, garlic, onion, spinach, tomato puree, curry powder

• Fats: Sunflower oil, coconut milk

• Protein: Chickpeas, ground almonds

• Huel Hot & Savory: Meal Packs contain a balance of micro and macronutrients. Even better? There’s more than one curry flavor to try.

TL;DR? Get all your macronutrients

Macronutrients are the foundation of a healthy diet, and you need all three types to survive and thrive. By aiming to include all three macros in the food you prepare, you can be confident you’re giving your body what it needs to function properly. 

It isn’t always easy, especially if you’re short on time, but with Huel’s nutritionally complete meals, you can be confident you’re getting the nutrients you need in every serving. Explore our range, or find out more about the science behind our food.