I’ve learned over the years to get enough protein (around 300g for me), ingest enough fat (avocadoes, peanuts, beacon…) and play with the carbs. In all seriousness, I don’t like to many carbs because it makes me fart. I’ve tried everything (more chewing as carbs get partially broken in the mouth, Beano, mix with only fats, etc…) So, I just lowered (over the years) my carbs. Rice, bread, pastas, etc. Doesn’t matter, my body doesn’t really like that stuff. So, I keep it to a minimal. Veggies are fine.
Now, I know I am not answering your question about macro, I just wanted to let you know that it is ok to let your body tell you want you need. Ever had a craving of OJ just before getting sick? Or, as a women, protein before that time?
I’ve always said that you should start by looking at your breakdown. Most people that actually do it for an extended period of time, learn quite a bit on what is happening. I know the first time I did that, I found that I was ingesting, on average, less then 2000 cal a day and wondering why I wasn’t growing… yeah, I was young. I also found out that my carbs where way to high and protein, way too low. Made some adjustments, kept the journal for a few months and never looked back.
On a typical day I get around 1200 cal from protein, 1200 in fat and the rest in carbs. Now, those numbers change as my life change. I was injured most of 2012 and part of this year. I adjusted my intake accordingly. Just by how I felt and how my pants fit.
At then end of the day, Im like you. I don’t count macros (anybody not competing, or under a coach or for medical reason count those numbers, is wasting a lot of energy IMO), I live and enjoy myself.
I also find that NOT changing your daily diet to much, really help. Breakfast is usually protein shake with fruit and fat or eggs with veggy and cheese.
Lunch is protein (chicken, beef, salmon, etc) with big salad.
Dinner is protein with veggies. Ill add a carb (potatoe, rice, etc) if I feel the need (feeling run down, etc)
The base is the same, I just make small changes.
Snacks can be anything from a handful of nuts, beef jerky (my own, no sugar) egg salad, tuna salad.
I’m a Chef by trade, recipes are not what i’m missing.
Hope I’m making sense.