We already know a lot about protein, fat and carbs and their importance to our diet. But you might ask - how much of each of these macronutrients should we consume every day? According to the USDA, the acceptable macronutrient distribution range is 45 to 65 percent carbohydrates, 10 to 35 percent protein, and 20 to 35 percent fat.

However, we may vary this ratio for our fitness goals. For instance, people who wish to lose weight should to stick to the following rule of thumb: 40 to 50 percent protein, 30 to 40 percent fats, 10 to 20 percent carbs. People who want to gain weight are encouraged to consume 40 to 60 percent carbohydrates, 25 to 35 percent protein, 15 to 20 percent fats. And finally, when you have reached your goal and just need to maintain your weight and eat healthy, stick to 30 to 50 percent carbs, 25 to 35 percent protein, 25 to 35 percent fats.

As you see, we need at least 15 percent fats in our diet. Make sure to choose healthy sources of fat and carbs.