When I counted calories I believe I first set my macros at 60% carbohydrates, 25% fat and 15% protein. But in reality the numbers varied so much I found it pointless sticking to a static percentage. Training days were higher in carbs and protein, while resting days were higher in fat. I ended up just calculating grams of protein and carbohydrates based on training volume, and used fat as a filler. Like other have said, fat is so dense in calories there’s no problem getting enough of it.
There’s a lot of discussion about how much protein is beneficial, but most of the research papers I read at the time suggested a maximum intake of 1.5 g/kg (body weight, not lean mass weight, as far as I remember) for endurance athletes. Recommendations for strength athletes were a bit higher, up to 1.8 g/kg. The papers I read couldn’t document significant advantages to taking more than that. As far as I remember the recommended minimum was 0.8 g/kg. So on training days I calculated 1.2-1.5 g/kg, and on resting days I calculated 0.8-1.2 g/kg (depending on how sedate I had been).
For carbohydrates I’ve found the same as you, @sandilandscycles. The more I eat, the better I feel during training and the harder I can train. Within reasonable limits, of course. Replenishing carbs fast after training, and eating enough carbs on training days, has really made a noticeable impact on how I feel during consecutive days of training. My legs feel much better and the suffer threshold is a lot higher. When trying to determine how much to eat I found research that supported intake of 5-10 g/kg on training days, depending on volume and intensity. So on those one-hour medium intensity days I calculated 5 g/kg, and on those four-hour high intensity days I’d aim for 9-10 g/kg. My average intake was probably about 5-7 g/kg.
Lastly we have the fats. Because fat is so dense I found it almost impossible to stay within my quota. On a 2000-calorie diet 25% fat content is just 56 grams. So for fat I ended up just going for as little as possible, without restricting myself too much.
To maintain my weight I have to consume about 2000 calories on rest days. Intake on training days is a lot higher, obviously. However, on those really sedate days, e.g. a Saturday of computer gaming and couch potatoing, I rarely need more than 1500 calories. I think it’s important to be aware of how active you are for any given day and adjust intake accordingly.
Now that I don’t count calories any more I probably overcompensate on rest days and don’t compensate enough on training days. But I do feel like I’ve struck a balance. One that also include comfort foods