Focus on eating all three macronutrients (protein, fat, and carbs) at every meal to ensure you're getting enough of each daily. Carbs give you energy, protein builds muscles and satiates hunger, and healthy fats keep you feeling fuller longer. You can experiment with your daily macro ratio, but for weight loss, registered dietitian and personal trainer Jim White, RDN, ACSM, recommends starting with a breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat.