It’s important to hit your macro targets every single day. Falling short of your macros, especially protein, may have several unintended consequences including:
Muscle loss
Reduction in metabolic rate (metabolic adaptation)
Poor recovery from exercise
Excessive hunger that triggers binging and sabotages progress
Falling short on your targets will also prevent Avatar from making accurate weekly adjustments. The system is only as good as the information you give it, so if you’re not hitting your macros but the system thinks you are, your macro adjustments may not get you closer to your goal.
If the situation does occur where you fall slightly short of your macros, it’s okay to roll over your carbs and fats to the next day or two (it’s not okay to roll protein over—you MUST get in range every day). To have the app do the math on these daily adjustments for you, turn on the Daily Adjustments feature in Advanced Features. This will move your carbs and fat day to day to keep your average intake on track for the week.
If you know you have a high or low-calorie day coming up, it is a good practice to preset that day using the high/low day feature so you are prepared and give the app time to adjust your other days accordingly.
For some ideas on what to do with leftover macros, click here.