03/09/2026
Macronutrients & Micronutrients: What Are They and How Much Do We Need?
Every day, your body is carrying out thousands of processes—producing energy, repairing tissue, supporting your immune system, making hormones, maintaining bones and keeping your brain functioning.
To do all of this, it needs nutrients.
They fall broadly into two groups:
🥑 Macronutrients
Needed in larger quantities and provide energy.
• Protein
• Carbohydrates
• Fat
🥦 Micronutrients
Needed in much smaller quantities, but essential for normal body function.
• Vitamins
• Minerals
The interesting part? You don't necessarily need every nutrient at every meal. What matters most is your overall dietary pattern across the day and week.
1. 🍗 Protein — your body's building material
Protein provides amino acids needed to build and repair muscles, skin, organs, enzymes and many other tissues.
For healthy adults, the UK dietary reference value is around 0.75 g of protein per kg of body weight per day.
For example, someone weighing 70 kg would have a reference intake of roughly 53 g per day.
Where can you get it?
🥚 Eggs
🐟 Fish
🍗 Chicken and lean meat
🥛 Milk, yoghurt and cheese
🫘 Beans and lentils
🌱 Tofu, tempeh and other plant proteins
🥜 Nuts and seeds
How often?
Protein-containing foods can be included at each main meal, which can make it easier to meet your daily needs rather than trying to consume most of it at once.
2. 🍚 Carbohydrates — your body's fuel
Carbohydrates are an important source of energy, particularly for the brain and during physical activity.
UK guidance recommends that at least 50% of energy intake comes from carbohydrates, with an emphasis on higher-fibre sources. Free sugars should provide no more than 5% of energy intake on average.
Choose mostly:
🌾 Wholegrains
🥔 Potatoes
🍚 Brown rice
🥣 Oats
🍞 Wholegrain bread
🫘 Beans and pulses
🍎 Fruit and vegetables
The key isn't simply "carbs or no carbs."
It's which carbohydrates, how much, and what comes with them.
A bowl of oats, berries and yoghurt is nutritionally very different from a sugary pastry.
3. 🫒 Fat — essential, not the enemy
Your body needs dietary fat for:
• Cell membranes
• Hormone production
• Brain function
• Absorption of vitamins A, D, E and K
• Energy storage
UK recommendations say total fat should provide no more than an average of 35% of energy intake, while saturated fat should be limited. Unsaturated fats are generally the better choice.
Better sources include:
🫒 Olive oil
🥑 Avocado
🥜 Nuts
🌱 Seeds
🐟 Oily fish
Think quality and balance, rather than trying to eliminate fat.
4. 🌾 Fibre — the macronutrient often forgotten
Technically, fibre is a type of carbohydrate, but it deserves its own spotlight.
UK guidance recommends around 30 g of fibre per day for adults.
Fibre supports:
• Gut health
• Bowel regularity
• Blood glucose regulation
• Cholesterol management
• A healthy gut microbiome
Get it from vegetables, fruit, beans, lentils, wholegrains, nuts and seeds.
Aim for fibre-rich foods throughout the day, rather than trying to hit 30 g in one meal.
Now for the micronutrients 🔬
Vitamins and minerals don't provide calories like protein, carbohydrate and fat—but they help your body use the food you eat and keep its systems working properly.
There are many of them, including:
Vitamins
A, B vitamins, C, D, E and K.
Minerals
Calcium, iron, magnesium, zinc, iodine, selenium, potassium and others.
And here's an important point:
More isn't necessarily better.
Your body needs the right amount—not the maximum possible amount.
🥬 How do you get enough micronutrients?
The simplest strategy isn't to memorise dozens of numbers.
It's to eat a wide variety of nutrient-dense foods.
Try building your diet around:
🌈 Vegetables and fruit
🌾 Wholegrains
🫘 Beans and pulses
🐟 Fish
🥚 Eggs
🥛 Dairy or suitable alternatives
🥜 Nuts and seeds
🍗 Lean protein sources
Different foods provide different micronutrients, which is why dietary variety matters so much.
How Often Should We Eat Macronutrients and Micronutrients?
Your body needs nutrients regularly, but that doesn't mean you need to eat every nutrient at every meal.
Think of nutrition as a daily rhythm rather than a checklist.
🍗 Protein — spread it throughout the day
Protein is needed every day because your body is constantly repairing and rebuilding tissues.
A practical approach is to include a protein-rich food with each main meal—for example, eggs or yoghurt at breakfast, fish or chicken at lunch, and beans, tofu or meat at dinner.
You don't need to eat huge amounts in one sitting. Spreading protein across the day can be a simple way to support muscle maintenance and recovery.
🍚 Carbohydrates — regularly, according to your needs
Carbohydrates can be included at most or all meals, depending on your energy needs, activity level and individual health goals.
Focus mainly on high-fibre sources such as oats, wholegrains, beans, lentils, potatoes, vegetables and whole fruit.
You don't need to fear carbohydrates—but quality and portion size matter.
🫒 Healthy fats — small amounts regularly
Fat is essential, but because it is energy-dense, you generally don't need large quantities.
Include healthy fat sources daily, such as nuts, seeds, avocado, olive oil and oily fish.
Think small amounts, regularly, rather than large amounts occasionally.
🌾 Fibre — aim for it throughout the day
Rather than trying to consume all your fibre in one meal, spread it across your meals and snacks.
Vegetables, fruit, beans, lentils, wholegrains, nuts and seeds can all contribute.
A useful goal for most adults is around 30 g of fibre per day.
🥦 Vitamins and minerals — variety is the key
Micronutrients don't need to be consumed in equal amounts every day.
Instead, aim for variety across the week.
One day you might have spinach, berries and lentils. Another day, broccoli, oranges, eggs and oily fish.
Different foods provide different vitamins and minerals, so eating a wide variety of foods is more important than obsessing over individual nutrients.
☀️ Vitamin D is a little different
Vitamin D deserves special attention because getting enough from food alone can be difficult, particularly in the UK.
The NHS recommends that adults consider taking a 10 microgram vitamin D supplement daily during autumn and winter.
💧 And don't forget water
Water isn't technically a macro- or micronutrient, but it is essential for life.
Drink regularly throughout the day, with greater needs during hot weather, exercise or illness.
The bigger picture
You don't have to ask yourself:
"Did I eat every nutrient today?"
A better question is:
"Am I giving my body enough variety and nourishment consistently?"
Aim to include protein, fibre-rich carbohydrates and healthy fats regularly, while getting your vitamins and minerals from a wide variety of whole and minimally processed foods.
Your body doesn't need perfection at every meal. It needs nourishment consistently over time. 🌱
Individual nutritional needs vary. People with specific medical conditions, dietary restrictions or medication requirements should seek personalised advice from a qualified healthcare professional or registered dietitian.
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