Calories

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Whats the best calories ( carbs , protein, fat ) ratio for muscle gain ?

sollyn23l2

There really isn't one. If you eat more carbs, your body will use protein more efficiently and you need less of it. Eat less carbs and more protein? You're body's going to waste more protein for energy rather than building muscle, so you need more of it. Eat more fat? You'll need to decrease carbs or you'll gain excess weight. Eat a lot of carbs? You're going to have to limit fat or you'll gain excess weight. Basically the answer is, it depends on what ratio you enjoy best. Your body will adapt as it needs. All the rest is really overhyped by people looking for the "one key". There isn't one. Eat food. Not too much. Mostly plants.

AnnPT77

From a performance standpoint, nutrition actually is important, beyond personal taste preferences for sure, and probably beyond self-perception unless you're unusually well attuned to your physical feelings (well beyond the norm). (For weight management alone, nutrition can be more loosey-goosey, though there can still be health-related downsides to extreme variations.)

That said, if you care about performance, the issue isn't really ratios per se. (Muscle gain is one type of performance goal, of course.)

Why am I saying the issue isn't ratios? While ratios are handy rules of thumb that cover average cases, a person really needs minimum absolute amounts of certain nutrients to support performance goals. Most people with average-ish lifestyles will get adequate absolute minimum amounts from standard ratios (like MFP's defaults) as long as they don't cut calories too far. People with performance goals don't always have average-ish lifestyles, and may have different needs.

For muscle mass gain, you especially want adequate protein, though still in a context of good overall nutrition.

This is a generally well regarded, reasonably up to date, evidence-based source for protein intake advice, with a "protein calculator" that takes your goals into account, and an explanation document:

https://examine.com/protein-intake-calculator/
https://examine.com/guides/protein-intake/

Since you don't mention current bodyweight or weight goals, I'll point out that the explanation document mentions that someone who's substantially overweight may want to consider their protein needs based on a healthy goal weight, rather than their obese weight. (We don't need massive extra protein to maintain our body fat. The site uses bodyweight to calculate because that's the basis of most research studies.)

Fiber, micronutrients and various beneficial phytochemicals are also part of an overall nutritious way of eating. If I make it a point to eat plenty of varied, colorful veggies and fruit, most of that falls into place reasonably well, for me. (I shoot for 10+ 80 gram servings of veggies/fruit daily, and try to mix up the types and colors.) YMMV.

No need to super stress over this stuff, IMO. You don't need to be exactly exact every single meal or even every day. We all have a little wiggle room, since humans are adaptive omnivores, and bodies can juggle certain nutrients over a period of hours to probably a day or two, so that things work out fine if we're close on average on the majority of our days. (I'd offer the caveat that for some subgroups of people, spreading protein through the day can be desirable, rather than concentrating it in one meal.) One rare way off day doesn't ruin everything, either. It's the majority of days that determine the majority of our outcomes.

Best wishes!