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 short on another.
If this happens, it’s okay to substitute some of your carbs for fats or vice-versa.
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, 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!
The main function of carbs and fat is to provide fuel for the body, but they also each have slightly different roles. For example, carbs serve as a superior energy source for intense activities such as sprinting, whereas fat serves as a good energy source for more leisure activities. A minimal intake of fat is also essential for maintaining optimal hormone levels and absorbing certain vitamins. So, if you’re regularly swapping out fat and carbs, you may not be supporting the type of activity you are training for. However, hitting your macros and fitting them to your food preferences should be your highest priority.