Your mix changes as your body and goals progress. Once you’ve determined your macro mix, be consistent about tracking with an app like MyFitnessPal, and adjust as needed. For fats, choose heart-healthy options like nuts, avocados, fatty fish and olive oil. For carbs, choose more nutrient-dense whole grains and starchy vegetables over highly processed refined carbohydrates and sugar. A good rule of thumb is to prioritize whole foods over processed ones wherever possible. Regardless of your macro mix, it’s important to focus on high-quality calories. If you exercise an hour or more per day, you’ll likely want more energy from carbs, so try 45% carbohydrates, 30% protein and 25% fat. If you exercise less than 30 minutes per day, try a macro breakdown that’s 40% carbohydrates, 30% protein and 30% fat. The good news is the MyFitnessPal app sets your saturated fat limit at less than 10% of total calories. If you are looking to improve heart health, you may want to put special focus on reducing saturated fat and limiting refined carbs. Here are 10 things you should know before going down this path.) (As a reminder, many experts remain cautious about using the ketogenic diet. The keto diet has become a trendy fad diet for people looking to lose weight and emphasizes calories from fat (70%) and 20% for protein, leaving just 10% for carbs. Try decreasing carbs to 40–45%, increase protein to 25–35%, and keep fat around 20–25%. If you are working toward a weight loss goal and not seeing results after a few weeks, then you may want to tweak your macronutrient mix. In the above example, you’ll want to decrease carbs to 40–45%, increase protein to 30–35% and shift fat to around 20–25%.
If you are trying to build muscle and enhance your physical performance, you’ll want to prioritize protein.
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