What are macronutrients?

Direct answer: Macronutrients are the nutrients you need in larger amounts: carbohydrates, protein and fats. All three provide energy, at 4, 4 and 9 kcal per gram. ICMR-NIN suggests getting 50–55% of daily calories from carbohydrates, 10–15% from protein and 20–30% from fats.

What does each macronutrient do?

Carbohydrates are a major source of energy. Proteins are structural and functional parts of every living cell. Fats provide concentrated energy and carry vitamins A, D, E and K.

Where do they come from?

Carbohydrates: cereals, millets, pulses, fruits, vegetables, milk. Protein: pulses, milk, eggs, meat, fish. Fats: oils, ghee, nuts, oilseeds, plus invisible fat in many foods.

Is fibre a macronutrient?

Fibre is a form of complex carbohydrate. Lesson 5 covers it.

FAQ

Do I need all three?

Yes. Each has roles the others can't fully cover.

Is alcohol a macronutrient?

It supplies energy (7 kcal/g per FSSAI) but isn't a nutrient the body needs.

Further reading

• Calories and energy from food

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (PDF pp. 22–27 / printed pp. 5–10)
• FSSAI, Food Safety and Standards (Labelling and Display) Regulations, 2020 (compendium Version-I, 23.09.2021), fssai.gov.in, regulation 5(3)(e)(i); compendium PDF pp. 9–10 (definitions, 2000 kcal reference) and p. 13 (energy factors)