My Daily Macro Diet: 30/30/40 Protein Fat Carb Ratio

Protein has a multitude of functions it performs in the body. As said by Healthline, “Protein helps repair and build your body’s tissues. It drives metabolic reactions, maintains pH and fluid balance, and keeps the immune system strong. It also transports and stores nutrients and can act as an energy source.” Because of all of these vital functions, it is important to make sure your body is getting enough protein.

The right amount of protein varies for each person. Factors such as your gender, age, and activity level can all influence how much you should consume.

According to Harvard, the average person needs 0.36 grams of protein per pound of body weight. You could calculate this yourself or use their calculator in order to figure out a range of protein that would best fit your body’s needs!

Generally, however, adults want to consume somewhere in the 40-70 gram range daily. Higher amounts may be consumed by those who are extremely physically active or maintaining a higher muscle mass.

The daily recommendation for fat intake is a range of 20-35% of your calorie intake. Now you may think that sounds awfully high, but there are good fats that actually help your body. However, there are also harmful types of fats.

Because of this, you want to limit the amount of saturated fats to 10% or less of your diet. These tend to be found frequently in processed foods. Therefore, limiting the amount of processed foods you consume can help you manage the types of fat you eat!

When your body gets more protein than it can reasonably process, it can get clogged up. This means that you can experience constipation and feel uncomfortable.

So while it is important to give your body enough protein, you also don’t want to give it too much!

Most experts advise that you stick with about a third or less of your daily calories coming from protein. More than that is likely to result in negative effects such as constipation, kidney damage, diarrhea, and more. So just don’t overdo it!!

“Macros” is a shortened version of the term “macronutrients”. While that may sound like a big fancy word, it actually just means the kinds of nutrients that we need in large quantities in order to keep our bodies functioning properly: carbs, fat, and protein.

Getting a sufficient amount of these macros is important for your overall health and well being. If you want to focus on tracking your macros and following a more strict plan (such as my 40/30/30 eating plan) you may want to check out my macros plates.

Similar to the MyPlate, the Macros Plate also has visuals that can help you make balanced meals that will help your body feel great and get leaner. Making changes in your lifestyle to get healthier can seem difficult, but you’d be surprised by how much of a difference a simple swap of the plates you eat on can make!