Calculate your ideal macronutrient ratios for your fitness goals
Macros (short for macronutrients) are the big three nutrients that give your body energy.
Every meal you eat has some mix of these. The trick is to get the right balance.
The best macro ratio depends on your body type and goal.
| Fitness Goal | Protein | Carbs | Fats |
|---|---|---|---|
| Weight Loss | 35% | 40% | 25% |
| Muscle Gain | 30% | 50% | 20% |
| Maintenance | 30% | 45% | 25% |
Start with one of these ratios and adjust based on how your body responds.
| Body Type | Description | Macro Tips |
|---|---|---|
| Ectomorph | Thin, hard to gain weight | Eat more carbs and protein |
| Mesomorph | Muscular, gains easily | Balanced ratio works best |
| Endomorph | Gains fat easily | Keep carbs lower, fats moderate |
| Meal | Food | Ratio (P:C:F) |
|---|---|---|
| Breakfast | Oats with milk and banana | 25:50:25 |
| Lunch | Chicken, rice, veggies | 30:45:25 |
| Snack | Greek yogurt and nuts | 40:30:30 |
| Dinner | Fish, sweet potato, olive oil | 35:40:25 |
Q1. How do I know if my macros are right?
If you feel strong, have energy, and your clothes fit better, you're on the right path.
Q2. Do I need to count calories too?
Not always. Start by focusing on eating the right types of food and portions.
Q3. Can I change my macros every few weeks?
Yes. Adjust based on how you feel and what your goals are.