The Basics of Nutrition: Calories, Macro- & Micronutrients—and What Really Matters

Nutrition advice is everywhere—but the fundamentals are actually quite straightforward. Whether you’re working with a dietitian Calgary or a nutritionist Calgary, understanding what your body really needs helps you make smarter food decisions. Below is a clear breakdown of the most important nutritional priorities, structured in a four-level pyramid to show what matters most first.

Pyramid of Nutrition Priorities

1. Calories (Energy)

2. Macronutrients & Micronutrients (Nutrient Quality)

3. Body Maintenance Through Exercise

4. Supplements

1. Calories: Your Energy Foundation

Calories are units of energy. Your body needs a certain number every day just to function (breathing, thinking, movement). How many you need depends on:

• Age

• Sex

• Activity level

• Weight goals

If you severely under-eat, your body won’t have enough fuel to perform well. On the flip side, over-consuming calories long-term can lead to weight gain and associated health risks—something many Canadians struggle with. In fact, data from the Canadian Community Health Survey shows that a sizable proportion of adults consume more energy than needed. (See: Statistics Canada+Statistics Canada)

Tip: Use a dietary reference intake (DRI) calculator from Health Canada to estimate your calorie needs.

2. Nutrients That Matter: Macro + Micro

Once your energy needs are met, the next layer of priority is what those calories are made of — the quality of your food.

Macronutrients (Carbs, Protein, Fat)

These are the big three: the nutrients you need in larger amounts.

• Carbohydrates: Your body’s preferred fuel source. Health Canada’s guidelines (AMDR) recommend 45–65% of total energy come from carbs.

• Protein: Crucial for repair, hormones, and enzymes. The AMDR for protein is 10–35% of your total calories.

• Fat: Helps absorb vitamins, supports cell health. Aim for 20–35% of your calories from fat.

Canadian data suggests many adults fall within these ranges, though some exceed ideal fat intake.

Micronutrients (Vitamins & Minerals)

These are needed in smaller amounts but are critical for health. Think of vitamins (A, C, D, B-complex) and minerals (calcium, iron, magnesium, etc.). Whole foods—like fruit, vegetables, dairy, and legumes—are your best bet for hitting these targets. Health Canada’s DRI tables are a science-based resource for understanding these needs. (See: Canada)

3. Maintain Your Body: Exercise Matters

Nutrition doesn’t work in a vacuum. To support your body shape, performance, and long-term health, combine your food plan with consistent movement.

• A well-rounded exercise routine includes strength training, cardio, and mobility/flexibility.

• Proper macronutrient intake (especially protein) supports training recovery and helps preserve or build muscle.

• If you’re working with a personal training Calgary pro or a dietitian Calgary, they can build a plan that reflects your nutrition and fitness goals together.

4. Supplements: The Final Layer

Supplements can help, but they’re the last priority — not a substitute for real food.

• Use them to fill nutritional gaps, not replace meals.

• Examples: protein powder, omega-3s, or vitamin D.

• For Canadians, some nutrient targets come from Dietary Reference Intakes (DRIs); for example, Health Canada recommends following their DRI tables to assess needs.

• Be cautious: supplements vary in quality, and not everyone needs the same ones.

Putting It Into Practice: Smart, Simple Steps

1. Establish a realistic calorie goal using a tool like the Health Canada DRI Calculator.

2. Prioritize whole, nutrient-rich foods — lean proteins, whole grains, fruits, vegetables, legumes.

3. Build a movement plan that works for you: strength + cardio + flexibility. Use our personal-training Calgary services if you want guided support.

4. Consider supplements only if you have confirmed gaps (ideally under the guidance of a dietitian Calgary).

5. Reassess your nutrition every few months. Measure progress via testing services or regular check-ins.

Why This Matters for You

At Eatuitive Nutrition, our goal is empowering you with evidence-based simplicity. Whether you’re meeting with a Registered Dietitian, booking an appointment for your first assessment, or returning for a follow-up as an existing client via returning-clients, we use the same nutrition-first framework to guide your plan.

Getting back to basics with a solid nutrition pyramid helps you build long-term habits — the kind that support weight management, performance, and overall well-being.

Bottom line: Calories matter. But what those calories are matters more. Focus on getting the energy you need, prioritize high-quality macro- and micronutrients, and support it with movement. Supplements? Only if needed. When in doubt, book in with our Calgary dietitians and nutritionists to build a plan tailored to you.