It's not an exact science.
The recommended percentages for an active person of carbohydrate, protein and fats are:-
Carbohydrate 40% to 65%
Protein 10% to 35%
Fats 20% to 35%
As you can see there is quite a bit of leeway with food ratios. And even these percentages will vary from source to source. The percentages above are themselves an approximation from several slightly differing sources. The nutrition calculator can give you tailored food ratios, relevant to your calorie goal, fitness aims and personal preferences, that breaks your calorie goal down into healthy, balanced, percentage and gram values of carbohydrates, protein, and fats. With regards what you have to eat for a balanced diet, it's not an exact science and allows room for preference. What does this tell you? There is no one size fits all answer here. Whatever works best for your body is the right mix. Throughout history, and even today in different cultures across the globe, different people have achieved great results with their bodies via different dietary means.
Finding the right mix can take some trial and error as it's not necessarily a static percentage. It's a guide. However, when doing HIIT, such as The 4 Minute Max Outs, or any other exercise for that matter, you should ensure you are eating enough protein to repair and rebuild your body, enough carbohydrates to fuel your workouts, and enough fats for testosterone production and healthy body functioning to get the most out of them. That's the balance, but it allows room for personal preference too. The nutrition calculator can help you with this and provide you with a calorie goal and a tailored food ratio for you. Remember diet alone is not enough. If you are prepared to put the hard work in, HIIT routines, such as The 4 Minute Max Outs, will help you to achieve and maintain a healthy body and active lifestyle.
See the food guide to get a better idea of what macro nutrients and calories different types of foods contain and see the dieting guide for some handy tips, not rules, to help you eat healthily and claim better control of your diet and body.
Use the nutrition calculator to get a tailored food ratio, relevant to your fitness aims and preferences, that breaks your calorie goal down into healthy, balanced, percentage and gram values, of carbohydrates, protein, and fats.