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The three primary food categories, protein, carbs, and fat, are known as macros. There are three ways to balance these: Drop the fat and increase the carbs; distribute them by percentage (40/30/30); or drop the carbs and increase the protein and fat. Here are the pros and cons of each. Low fat/high carb: If youâre trying to get rid of body fat, you have to reduce calories; the most efficient way to do that is to lower fat, since it has the highest caloric density. One gram of fat has nine calories, whereas one gram of protein or carbs has only four calories.
Carbohydrates should make up the largest percentage of your calories, compared with protein or fat, but the carb AMDR is quite variable. According to the Institute of Medicine, the carbohydrate AMDR is 45 to 65, meaning 45 to 65 percent of your daily calories should come from carbs.By comparison, the AMDR for adults is 10 to 35 percent for protein and 20 to 35 percent for dietary fat.or example, youâd have to consume at least 45 percent of your calorie intake from carbs to meet the AMDR, which is at least 135 grams of carbs daily when following a 1,200-calorie weight loss diet.