The Role of Macronutrients in Your Diet: Protein, Carbs, and Fats

Protein, carbohydrates, and fats are three key macronutrients that our bodies require to function properly.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 09, 2023 15:12 IST
The Role of Macronutrients in Your Diet: Protein, Carbs, and Fats

Malaria & Dengue Day 2023: Fever Causes, Symptoms and Prevention Guide - Onlymyhealth

Macronutrients are the essential nutrients your body needs in large quantities to function properly. The three macronutrients are protein, carbohydrates, and fats. Each of these macronutrients has a distinct role in your diet, and you must understand their functions and how they affect your body. So, if you are new to dieting or looking to begin a transformation, let us begin by explaining why you should balance your macronutrients and the different types of macronutrients with examples. 

Balancing Macronutrients

It's important to balance your macronutrients to ensure that you're getting the right amount of each nutrient for your body's needs. Eating a diet that is too high in one macronutrient and too low in another can lead to health problems. For example, if you consume too many carbohydrates and not enough protein, your body may start to break down muscle tissue to use as energy. If you consume too much fat and not enough carbohydrates, your body may not have enough energy to perform daily activities.

Types Of Macronutrients


Protein is an essential macronutrient that is used to build and repair muscle tissues in our body. Protein is made up of amino acids, and our body uses these amino acids to build new cells, repair tissues, and make enzymes, hormones, and other molecules. Protein is particularly important for those who exercise regularly, as it helps to repair and build muscle tissue.

Also Read: Whey Protein Guide: Types, Nutrition Facts, & Which Is The Best For You

Sources of protein include meat, poultry, fish, eggs, dairy products, beans, lentils, and soy products. Active adults should try consuming at least 0.8 grams of protein per kilogram of body weight per day. 


Carbohydrates are one of the most important macronutrients that our bodies use to generate energy. Carbohydrates are broken down into glucose, which is used as fuel by our body. Carbohydrates are a crucial source of energy for your brain and muscles, and they also aid in blood sugar regulation.

There are two different types of carbs available in the market, mainly: simple and complex. Simple carbohydrates are those that are easily digested by the body and can be found in foods like fruit, honey, and sugar. 

Whole grains, beans, and vegetables are examples of complex carbs. Complex carbohydrates are generally considered to be superior because they are higher in fibre and other nutrients.

The amount of carbohydrates a person require depends on their activity level and other factors. For an active individual consuming, 45-65% of their daily calories from carbohydrates is recommended. 


Fats are a macronutrient that provides energy and aids in the absorption of vitamins and minerals. Fats are also involved in the formation of cell membranes and the production of hormones. Fats are categorised into three types: saturated, unsaturated, and trans fats.

Saturated fats are bad fats because they elevate cholesterol levels.  Unsaturated fats are considered good fats as they decrease cholesterol and provide other health advantages.

Also Read: Carbs Guide: Types, Benefits, How Much To Consume, The Best Time & More

Trans fats are a type of fat that is created when liquid fats are turned into solid fats, such as when hydrogen is added to vegetable oil to create margarine. Trans fats are considered to be the least healthy type of fat because they can raise your cholesterol levels and increase your risk of heart disease.

A gram of fat provides 9 calories, and eating too many fats might increase calorie intake, thus limiting your fat consumption to no more than 30% of your daily calories. 

Image Credit: Freepik