In an ideal world, you’d hit your macros spot on. However, life happens and occasionally you’ll find yourself way over on one category and way short on another.
In the rare case that this happens, it’s okay to substitute some of your carbs for fats or vice-versa.
However, protein ideally should not be swapped for carbs or fats. Protein plays a very important role in building and preserving muscle and metabolic rate, so it’s important to hit your protein target every day.
If you’re attempting to swap your carbs and fat, understand that one gram cannot be substituted directly for another. Carbs and fat have different calorie values (4 calories vs. 9 calories), so they must be exchanged as follows:
1 gram of fat = 2.25 grams of carbs
If you find yourself over on carbs or fats, you can use the Edit Balance slider in the tracker which allows you to substitute one macro for the other while letting the Avatar system do the math for you!