Micros and Macros: What’s the difference?
You’ve probably heard the terms “micros” and “macros” thrown around by nutrition junkies and fitness aficionados on social media. But what are micros and macros? And why do they matter?
Both macronutrients (macros) and micronutrients (micros) are essential to good nutrition. For this reason, major health organizations provide evidence-based guidelines to consumers about how much of each nutrient to consume. Familiarizing yourself with these recommendations and learning how to track macros and micros will help you make the most of your healthy meal plan.
Micros & Macros: Definitions
It’s pretty easy to remember the definitions of these two terms because “micro” means small, and “macro” means large. Micro and macronutrients are substances required by the body in different amounts.
Macro: A nutrient required in large amounts by the body. The three primary macronutrients are protein, fat, and carbohydrates.
Micro: Nutrients required in small amounts by the body, including vitamins and minerals. Examples of micronutrients include calcium, iron, vitamin C, vitamin A, or B vitamins.
When you look at a Nutrition Facts label on a package of food, you’ll see information about macronutrients in the large section at the top. Below that section, you may see some information about micronutrients in smaller print. Information about vitamin D, calcium, iron, and potassium is required by the U.S. Food and Drug Administration, but food manufacturers may also include information about other micros as well.
Which Is More Important: Micros or Macros?
Macronutrients provide calories (or energy) to fuel the body. So, you could argue that macronutrients are more important than micronutrients. After all, your body can’t function without fuel. But micronutrients are also key! Without micronutrients, your body can’t complete all of the intricate functions that are essential to good health. Without adequate micronutrients, your body may be able to function, but it won’t function well.
Tracking micronutrients, however, may be especially important for those with certain medical conditions or for those who follow certain types of specialized diets. Certain diets can put you at an increased risk of inadequate vitamin and mineral intake.
For example, vegans may fall short in their intake of vitamin B12, vitamin D, calcium, iron, and zinc because these nutrients are often provided by meat and dairy products. People who choose a keto diet may also not get enough of certain vitamins and minerals because they consume fewer fruits and vegetables. For example, foods like oranges and strawberries are smart sources of vitamin C, but on a keto diet, you are not likely to consume them because their carbohydrate content is too high.
But if you’re not on a specialized diet, the bottom line for you is fairly simple. Both types of nutrients are important. You don’t want your body just to function at its most basic level. To feel good, look good, and perform at your best, you need proper amounts of both macros and micros.
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Micros and Macros: Getting the Right Amount
If good health is your goal, you’ll want to pay attention to your food choices to optimize your intake of the macros and micros that you need.
Macros
In a previous blog post, What Are Macros?, I go over each macronutrient in detail and provide examples of foods that provide either protein, fat, or carbs. According to the Dietary Guidelines for Americans, we should get macros in the following ranges:
10% — 35% of calories from protein from foods such as poultry, eggs, seafood, or tofu.
45% — 65% of calories from carbohydrates from foods such as grains, fruits, vegetables, or beans.
20% — 35% of your calories from fat from sources such as avocado, olive oil, or nuts.
Getting macros in these ranges can not only help you to feel energized and satiated throughout the day, but it can also help you to lose or maintain your weight as long as you aren’t over- or under-consuming calories. Getting enough fat, carbs, and protein will also help you maintain strong muscles, boost brain health, and keep your body insulated.
If you need help figuring out what foods to choose or what macro targets you should aim for, pick up a copy of Macro Diet for Dummies. The book walks you through your own personal nutritional program, including tips for shopping, prepping foods, and eating out.
Micros
Micronutrients are slightly more complex. There are more micros to manage, and the amounts needed vary based on your stage in life. For example, if your body is still growing, you are likely to need certain vitamins and minerals in larger amounts than when you reach adult body size.
The FDA provides a handy reference guide for all the micronutrients on the Nutrition Facts and Supplement Facts product labels. The guide also reviews some key terms that you’ll want to understand when looking for information about micros.
Daily Value (DV) is the recommended amount of a particular nutrient to consume or not to exceed each day. Some micronutrients are typically underconsumed, while others may be overconsumed. For example, you’ll want to ensure that you get enough calcium but not too much sodium. Daily Value numbers are usually expressed in specific amounts such as grams (g), milligrams (mg), or micrograms (mcg).
Percent Daily Value (%DV) is how much of a nutrient is in a single serving of a particular food (or supplement) contributes to your daily diet, assuming that you consume 2000 calories per day. Keep in mind that 2000 calories is not a recommended daily intake for calories but rather an average daily caloric consumption.
This list provides DVs for some, but not all, of the micronutrients needed to keep an adult's body happy.
Calcium 1300mg
Iron 18mg
Magnesium 420mg
Potassium 4700mg
Riboflavin 1.3mg
Vitamin B12 2.4mcg
Vitamin C 90mg
Vitamin D 20mcg
Zinc11mg
If you need more information about vitamins, minerals, or supplements, the National Institutes of Health Office of Dietary Supplements provides helpful fact sheets for vitamins and minerals and popular supplements.
Macro Tips to Get More Micros
By choosing high-quality macro foods, you can help ensure that you get all of the micronutrients that you need. Less processed foods, such as fresh fruits and vegetables, are not only delicious but also chock full of vitamins and minerals.
Consider some of these different ways to boost your intake of micros:
Choose less-processed macro foods. In many cases, food manufacturers strip away micronutrients when they prepare and package foods. Stick with foods in their unprocessed form as much as possible to optimize micronutrient intake.
Eat varied meals. Try to mix up your diet as much as possible. Choose from a variety of sources. For instance, people who tend to eat a lot of red meat might want to incorporate a plant-based meal into their weekly meal plan to take advantage of nutrients provided by whole grains, fruits, and vegetables.
Eat the (produce) rainbow. When shopping in the produce department, try to choose foods in a wide variety of colors. Not only will colorful foods provide plenty of vitamins and minerals, but they also get their pigments from flavonoids, carotenoids, and anthocyanins, bioactive compounds that provide health benefits.
Aim for 4-5 servings of fruits and vegetables per day. The Dietary Guidelines for Americans provide this recommendation to help you get your micros. Consider setting up a fruit and veggie station in your fridge with prepped produce that is easy to grab at snack time. You may also want to include at least one vegetable with each meal and consider fruit for dessert.
Prep meals in advance. If there are a few micronutrients that are particularly important for you, use an app to track your intake. Then, plan meals in advance. You can use the app to input your expected food intake for a given day, and it will indicate whether or not you are meeting your daily micro goals.
For most people, tracking micros isn’t necessary. Some opt to take a daily multivitamin or a specific supplement to ensure that they meet their needs. However, experts generally recommend that you get your nutrients from food rather than pills. Planning a diet full of nutrient-rich foods that are less processed is the smartest approach to healthy eating for enjoyment and optimal wellness.
