If you’ve ever heard someone say they’re “tracking their macros,” they’re referring to macronutrients—the three primary nutrients your body needs in large amounts to function properly: carbohydrates, fats, and proteins. Unlike micronutrients (vitamins and minerals), macros provide energy (calories) and serve as the body’s structural and functional building blocks. Macronutrients are far more than numbers. They are biological signals that influence hormones, inflammation, gut health, detoxification, and metabolic resilience.
Understanding macros isn’t just for athletes or those trying to lose weight. It’s a foundational concept for anyone who wants to support metabolism, hormone balance, brain function, and long-term health. Rather than asking, “How many macros should I eat?” or focusing on a single macro, functional medicine asks, “How do these macros support my unique physiology?”
An Overview of the Macronutrients
Macronutrients are required in large amounts and provide energy while regulating essential body systems. Each plays a unique role. Here is a brief overview:
- Carbohydrates are the body’s main energy source and support gut and thyroid health, providing 4 calories per gram.
- Fats support hormones, cell integrity, brain health, nutrient absorption, and supply 9 calories per gram.
- Proteins are essential for tissue repair, muscle maintenance, and enzyme production. Proteins also help with detoxification and immune function. They provide 4 calories per gram.
The recommended ranges based on percent of total daily calories are:
- Carbohydrates: 45–65%
- Fat: 20–35%
- Protein: 10–35%
However, optimal ranges vary based on metabolic health, inflammation, stress load, and activity level. Let’s review each macro in more detail.
Carbohydrates: Not the Enemy—But Context Matters
Carbohydrates often get a bad reputation, but they are the body’s most efficient energy source and are essential for the brain and nervous system. Carbohydrates also regulate the stress hormone cortisol, help to convert thyroid hormones, and support the gut microbiome through fiber intake.
Best sources:
- Non-starchy and starchy vegetables
- Low-glycemic fruits (especially berries)
- Legumes such as black and kidney beans, lentils, and peas
- Unprocessed whole grains (if tolerated)
When carbs are too low:
- Fatigue, especially in the afternoon
- Poor sleep or nighttime waking
- Hormonal disruption (especially in women)
- Constipation (low fiber)
When carbs are too high (or of poor quality):
- Blood sugar spikes and crashes
- Increased triglycerides
- Insulin resistance
With carbohydrates, emphasize quality and timing, not just quantity. For example, pairing carbs with protein and fat improves glycemic control and reduces inflammation.1 However, those who struggle with glucose balance may still need a lower-carbohydrate diet and can benefit from eating foods in a certain order. Focusing on fiber-rich foods (vegetables), proteins, and fats earlier in the meal can help lower the glycemic response from carbs.2
Keep in mind, while some may experience short-term weight loss from eliminating carbs, the potential long-term health consequences can be detrimental. A balanced approach that includes healthy carbohydrates is important for maintaining overall health.
Fats: Essential for Hormones and Cellular Health
Fats are often misunderstood but are critical for nearly every system in the body. Healthy fats support hormone production (estrogen, progesterone, testosterone), brain structure (the brain is ~60% fat), anti-inflammatory pathways, and cell membrane signaling.
Best sources:
- Omega-3 fats (fatty fish, flax, chia, walnuts)
- Monounsaturated fats (olive oil, avocados)
- Nuts and seeds (raw, unprocessed)
When fats are too low:
- Hormonal imbalances (irregular cycles, low libido)
- Dry skin, brittle hair
- Poor absorption of vitamins A, D, E, and K
When fats are too high (or of poor quality):
- High intake of processed industrial seed oils can lead to inflammation.
- Excess saturated fat (in certain individuals) can lead to lipid imbalances.
- High fat intake may lead to gallbladder issues.
Prioritize fat quality over quantity, emphasizing anti-inflammatory fats while minimizing processed oils.3
Protein: More Than Muscle—A Metabolic Workhorse
Protein is often associated with muscle, but its role is far broader. Protein provides amino acids necessary for detoxification, neurotransmitter production, immune signaling, and blood sugar regulation. The 2026 Dietary Guidelines for Americans recommend a higher protein intake than previous editions.3
Best sources:
- Grass-fed meats, pasture-raised poultry
- Wild-caught fish
- Eggs
- Plant proteins (lentils, beans, tempeh)
- Some dairy products
Signs of inadequate protein:
- Muscle loss or slow recovery
- Sugar cravings (poor blood sugar regulation)
- Skin and hair changes
- Bone fractures (low collagen)
- Frequent infections (weak immune system)
- Fatigue and poor resilience to stress
The new guidelines recommend 1.2–1.6 grams of protein per kilogram of healthy body weight, especially for aging adults or those under stress. However, those with certain chronic health conditions (e.g., kidney issues) may need to monitor protein intake more carefully.
Macro Balance Is About More Than Calories
In functional medicine, macros are viewed as inputs that shape physiology. For example, blood sugar balance is influenced by carbohydrate quality and protein intake. Inflammation can be influenced by fat quality and quantity as well as body weight. Detoxification depends on adequate protein intake (amino acids). Lastly, gut health is supported by fiber-rich, unprocessed carbohydrates.
Instead of rigid tracking, try a personalized, intuitive structure. Here are some tips that can help.
- Build Balanced Plates – Each meal should include protein (as an anchor nutrient), healthy fat, and fiber-rich carbohydrates (vegetables, fruits, unprocessed whole grains).
Stabilize Blood Sugar First – Start the day with protein and fat to reduce cravings later. - Personalize Carbohydrate Intake – Choose carbohydrates according to your individual needs. For example, active people may need a higher carb intake; those with insulin resistance should include lower-glycemic carbs and a lower overall intake; people experiencing high levels of stress should avoid excessively low-carb diets.
- Prioritize Food Quality – Whole, unprocessed foods provide phytonutrients that regulate inflammation and metabolism. Choose the highest quality whole foods as often as possible.
- Eat for Your Biology, Not Trends – Keto, low-fat, or high-carb diets may work temporarily—but functional medicine focuses on long-term metabolic flexibility.
Macros are not just about calories—they are biological signals that influence body function at every level. Sanoviv recommends shifting the focus from rigid percentages to personalized balance, food quality, and metabolic health. Aligning macronutrient intake with your body’s needs helps you feel better and build a foundation for long-term resilience and disease prevention.
REFERENCES
- Son GH, Lee HS, Kwon YJ, Lee JW. Association between carbohydrate to protein or fat ratio and mortality: A prospective cohort study. Clin Nutr ESPEN. 2024 Oct;63:805-812. doi: 10.1016/j.clnesp.2024.08.008. Epub 2024 Aug 17. PMID: 39159831.
- Ferguson BK, Reynolds LJ, Haun CT, Wilson PB. Effects of ordered eating on blood glucose, substrate utilization, and perceptual responses with a steady-state exercise bout. J Sci Med Sport. 2026 Feb;29(2):116-124. doi: 10.1016/j.jsams.2025.08.010. Epub 2025 Aug 21. PMID: 40908215.
- U.S. Department of Health and Human Services, U.S. Department of Agriculture. Dietary Guidelines for Americans, 2026. 10th ed.
- Prampolini, G., Aio, C., Ricciardiello, F., Foschi, M., Sponzilli, A., Semprini, E., & Petrillo, T. (2024). Alpha lipoic acid administration improved both peripheral sensitivity to insulin and liver clearance of insulin reducing potential risk of diabetes and nonalcoholic fatty liver disease in overweight/obese PCOS patients. Gynecological endocrinology: the official journal of the International Society of Gynecological Endocrinology, 40(1), 2341701. https://doi.org/10.1080/09513590.2024.2341701