Best macro ratio for fat loss and muscle gain

strongernurse

What is the best ratio (percentage wise) for fat loss and muscle gain?

I looked up somewhere that a ratio of 40% protein 30% carbohydrates and 30% fat of daily calories. But would like to see what your experience has been.

I’m looking to recompose my body by losing fat and muscle gain. Thanks!

sardelsa

There is no best macro ratio, but there are recommended minimums.

Going by % is not as accurate since calorie intakes vary significantly, so 40% of 1500 vs 3500 calories will look quite different.

In order to support muscle building goals, I usually like to follow these recommendations for macros by grams per lean body mass (or per goal weight).
Protein: 0.8 to 1g
Fats: 0.35 to 0.6g
Carbs: The rest

Keep in mind these are minimums and you can adjust as necessary depending on what makes you feel and perform best.

strongernurse

sardelsa wrote: »

There is no best macro ratio, but there are recommended minimums.

Going by % is not as accurate since calorie intakes vary significantly, so 40% of 1500 vs 3500 calories will look quite different.

In order to support muscle building goals, I usually like to follow these recommendations for macros by grams per lean body mass (or per goal weight).
Protein: 0.8 to 1g
Fats: 0.35 to 0.6g
Carbs: The rest

Keep in mind these are minimums and you can adjust as necessary depending on what makes you feel and perform best.

So helpful. Thank you so much!