It can sometimes be difficult to know for sure if an approach to dietary changes is legitimate or a fad. Anyone who has spent time learning about nutrition and how to optimize it for long-term weight loss or weight maintenance has likely come across terms like macros and micros, short for macronutrients and micronutrients. This may leave many questioning whether micros and macros are useful tools or just another diet fad?
The good news is that micronutrients and macronutrients are not dietary fads; they are essential nutrients bodies need for well-being, energy and daily functioning. But what are they and what is the primary difference between macronutrients and micronutrients?
Micronutrients vs Macronutrients
Micronutrients and macronutrients are nutrients that are required in different amounts to foster a well-balanced, nutrient dense eating plan. The primary difference between macronutrients and micronutrients is how much your body needs and what purpose they serve.
Macronutrients: essential nutrients your body needs in larger amount. Macronutrients provide energy (e.g., calories) and are implicated in cognitive function, muscle growth, and vitamin absorption. Macronutrients include protein, carbohydrates, and fats.
Micronutrients: essential nutrients your body needs in smaller amounts. Micronutrients don’t offer calories, but they are implicated metabolism, immunity, and overall health. Micronutrients include vitamins and mineral.
When thinking about what the primary difference between macronutrients and micronutrients is, considering their Recommended Daily Allowance (RDA) may be a good starting point. The RDA offers estimated daily nutrient intake amounts to meet the needs of roughly 97 – 98 percent of healthy adults. RDA amounts vary by age, biological sex, activity level, and overall health. The charts below offer guidance on macro- and micronutrient RDA. Contact your healthcare provider for RDA ranges that are best for you.
More on Macronutrients vs Micronutrients RDA
When people talk about macros or counting macros, they are talking about protein, carbohydrates, and fat. Each is essential for a nutrient dense diet, and when protein and carbohydrates are consumed together, they can help slow digestion and reduce blood sugar spikes, which is important for adults with insulin resistance or type 2 diabetes.
Macronutrients
Protein: The RDA for protein is 0.8g/kg of body weight per day for both men and women. Protein is essential for metabolism, building, maintaining, repairing muscles, satiety, and blood sugar regulating. Sources of protein include lean meats like poultry, pork, and beef; seafood like salmon, tuna, or shrimp; dairy like milk, Greek yogurt, cheese; and eggs. Roughly 10 - 35 percent of daily calories should come from protein.
High-Protein Macros for Weight Loss
When it comes to the benefits of protein, more is not necessarily better. For example, protein macros can support weight loss, help manage GI side effects associated with GLP-1 medications, and build and maintain muscle growth, but it is important to understand the RDA that is best suited for your own specific needs. High protein diet macros may not confer advantages and could cause harm.
Carbohydrates: Primary source of fuel, offering energy for muscles and the central nervous system. Healthy carbohydrates include whole grains, fruits, and vegetables. Roughly 45 – 65 percent of daily calories should come from healthy carbohydrates.
Fats: Help with hormone production and the absorption of fat-soluble vitamins (e.g., A,D,E,K). Healthy fats include omega-3s (e.g., salmon, mackerel), walnuts, flaxseeds; monosaturated fats such as avocados, olive oil, canola oil, peanut oil, peanuts, almonds, and cashews. Roughly 20-35 percent of daily calories should come from health fats.
Carbohydrates and fats are not necessarily the bad guys they are painted as. The quality, amount, and processing of carbohydrates are key. Highly refined carbohydrates can lead to spikes in blood sugar, so fiber-rich carbohydrates, like those found in fruits, vegetables, and whole grains confer more benefits. Regarding fats, consuming healthy fats can confer benefits for heart health.
Micronutrients
· Vitamin A: important for vision, healthy skin and tissue, immune function, and cell development. Vitamin A is found in dairy, eggs, carrots, and spinach.
· Vitamin C: supports immune health, collagen development, wound healing, and it helps absorb iron from plant-based foods. Vitamin C is found in citrus fruits, berries, peppers, tomatoes, and broccoli.
· Vitamin D: supports calcium absorption, immune function, and blood vessel health. It is found in fatty fish and fortified milk.
· Vitamin E: functions as an anti-oxidant and supports immune function and helps blood vessel health. It is found in It is found in nuts, seeds, vegetable oils, and leafy greens.
· Vitamin K: supports normal blood clotting, maintains bone health, and calcium use in the body. It is found in leafy green vegetables, broccoli, and Brussel sprouts.
· B Vitamins: The suite of B vitamins helps bodies turn food into energy, make red blood cells, and the provide support for the nervous system.
Minerals are also micronutrients. Examples of more common minerals include:
· Calcium: supports bones and teeth and nerve function
· Iron: supports oxygen transport
· Magnesium: supports muscle and nerve function protein synthesis, blood sugar control, and bone health
· Potassium: supports fluid balance, nerve signals, and blood pressure
· Zinc: supports immune function, wound healing, and cell growth
Given the role of macronutrients and micronutrients, it might be worthwhile to shift thinking from macronutrients vs micronutrients. When it comes to healthy eating, it is not a macronutrient vs micronutrient battle; rather, the focus should be on how to ensure a well-balanced, quality diet that includes each.
Macronutrients vs Calories
Macronutrients and calories are not the same thing. Calories are a measure of energy and macronutrients are the source of the calories. For example, consuming ~200 calorie from a 16-ounce bottle of soda is not the same as consuming ~200 calories of lean protein. It is more important to focus on balancing macronutrients rather than just counting caloric intake.
Micro- and macronutrients are not a diet fad; they are important for how our bodies function. Like any food source, if taken to extremes and consumed in too large a quantity, they can cause more harm than good.
With the continued popularity of GLP-1 medications for weight loss, protein and protein supplements (e.g., macro protein bars) are increasingly important dietary tools to support lean mass preservation, metabolism, blood glucose (sugar) control, satiety, and GLP-1 side-effect management.
As part of a balanced eating plan, Biocare offers ready-to-use beverages and snacks designed to help meet daily macronutrient and micronutrient needs. Biocare contains a blend of whey protein and whey protein isolate and is an easily digestible source of amino acids, including leucine.
As part of a healthy eating plan, scientifically formulated beverages and snacks are an effective way to jumpstart your journey toward healthy eating. Biocare’s nutritional composition can help satisfy your daily recommended allowance (RDA) for macronutrients and micronutrients.
Biocare optimizes dietary protein absorption. It includes 30 grams for high quality whey and calcium caseinate protein, provides 3 grams of leucine per serving, which is important because leucine is an important amino acid that promotes muscle repair and growth. Biocare is a complete protein, providing the complete set of essential amino acids at levels required for protein synthesis.
Biocare dietary beverages offer a convenient and effective way to help you reach your daily protein intake goals. The Biocare Protein Meal Plan will show you how to incorporate the beverages into your meal planning, using example targets of 60, 90 and 120 grams of protein per day. Protein is a key macronutrient that supports healthy weight loss. Protein preserves lean mass during active weight loss and promotes satiety.
Biocare also offers snacks like their Chocolate Caramel Bar, Cinnamon Crisp Bar, Cheddar Cheese Double Bites, and Pretzel Twists! Biocare high protein snacks are designed to complement (not replace) our Biocare beverages. The snacks provide additional high-quality protein to help preserve lean muscle mass, while also satisfying the craving for something sweet or something salty.
Before making dietary changes or beginning any exercise program be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.
About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.
