Macronutrients—carbohydrates, protein and fat—are the three main nutrients your body needs in larger amounts to function properly. Each plays a distinct role in supporting energy, movement, recovery and overall health. A balanced diet includes all three in appropriate proportions.
Carbohydrates (4 calories per 1 gram) are the body’s primary source of energy. When consumed they break down into glucose, which then fuels the brain, muscles and daily activities. Carbohydrates are especially important for exercise and mental performance. Whole sources such as fruits, vegetables, legumes and whole grains also provide fiber, vitamins and minerals that support digestion and long-term health.
Protein (4 calories per 1 gram) is essential for building and repairing tissues, including muscles, skin and organs. It also supports immune function, hormone production and recovery after physical activity. Protein is made up of amino acids, which act as building blocks for the body. Including sources like lean meats, fish, eggs, dairy, beans, lentils, tofu and nuts throughout the day helps maintain muscle mass and overall wellness.
Fat (9 calories per 1 gram) is often misunderstood, but it is a vital part of a balanced diet. Healthy fats support brain function, protect organs, aid hormone production and help the body absorb fat-soluble vitamins such as A, D, E and K. Sources like avocados, nuts, seeds, olive oil and fatty fish provide essential fatty acids that contribute to heart and metabolic health.
Rather than eliminating or focusing any one macronutrient, aim to understand and implement all in a balanced way. Macronutrients work together to support energy levels, satiety and physical performance. Meals that combine carbohydrates for fuel, protein for repair and fat for sustained energy and nutrient absorption tend to be more satisfying and nutritionally complete. By including a variety of whole foods from each macronutrient group you can better support daily function, recovery and long-term health.
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Jennica Fulton
Certified Nutritionist & Elite Personal Trainer
Curtis Health
*This blog/article has been written with the assistance of AI
