Best macro ratio for fat loss and muscle gain
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strongernurse
Posts: 98 Member
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!
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!
0
Replies
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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.
4 -
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!
1
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