Optimal macro ratios for muscle gain?

diogomello12

I currently am on 40% carbs, 30% fat and 30% protein. Is it optimal?

sardelsa

First off for optimal muscle gain you want to be eating in a surplus. Calories will be king.

Macros are important too but I would not go by % because someone gaining on 2500 vs 4000 calories the ratios will look a lot different. Better to use grams per lean body mass:

Protein: 0.8 to 1g
Fats: 0.4g
Carbs: The rest

Keep in mind these are minimums and you can adjust to your preferences and needs

mgmgmg1981

Are they calculated for actual weight or target weight ?

sardelsa

mgmgmg1981 wrote: »

Are they calculated for actual weight or target weight ?

Some people do target weight, but lean body mass is most accurate. However many people don't actually know their numbers so either one is fine.