When people calculate their macros, do they try their best to make each meal close to their target macros, or are they only concerned with the day as a whole.
I.e do you make each meal roughly the split you desire or can they be much more imbalanced as long as the total by the end of the day meets the requirements?
Thanks
Peter Attia had a great podcast on protein. An important takeaway is that you need at least 30 g of protein in a given meal to stimulate muscle synthesis. The second important takeaway is at the very first meal and very last meal of the day should be high protein, where high means at least 30 g.
what I do is I meet my macro per day, (almost) evenly space out protein intake per meal, and for carbs and fat I tweak it based on when I workout and how I feel. Once I figure it out, I’ll just stick with it.
I have a weekly cycle. When I’m in large deficit (0-500 calorie days, say) I value high quality protein much more. I eat socially on the weekends, and I have a bit of fun with it, so most weekdays are pretty light.