Best macro ratio for fat loss and muscle gain

strongernurse
strongernurse Posts: 98 Member
edited December 2024 in Getting Started
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!

Replies

  • sardelsa
    sardelsa Posts: 9,794 Member
    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
    strongernurse Posts: 98 Member
    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!

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