Macro Ratios for Every Goal
The optimal protein/carb/fat split changes based on whether you're cutting, bulking, maintaining, or competing. Here are the evidence-backed ratios for each goal — with visualizations.
Quick Reference: All Goals
| Goal | Protein | Carbs | Fat | Cal Adj. | Protein/lb |
|---|---|---|---|---|---|
| Fat Loss | 40% | 30% | 30% | –250 to –500 cal from TDEE | 0.8–1.0g g/lb |
| Muscle Gain | 30% | 45% | 25% | +250 to +500 cal above TDEE | 0.7–0.8g g/lb |
| Maintenance | 30% | 40% | 30% | TDEE (no adjustment) | 0.7–0.8g g/lb |
| Athletic Performance | 25% | 50% | 25% | TDEE or slight surplus | 0.6–0.7g g/lb |
Fat Loss
–250 to –500 cal from TDEE
High protein preserves muscle during a deficit. Moderate carbs maintain training intensity. Fat floor maintained for hormone health.
Key Principles
- › Protein at 40%+ prevents muscle catabolism during deficit
- › Carbs at 30% provides glycogen for 3–5 sessions/week
- › Fat minimum 0.35g/lb to maintain testosterone and hormone function
- › Scale weight may not reflect fat loss due to glycogen depletion (water loss)
Target Summary
Best for: Anyone in a calorie deficit aiming to lose body fat while preserving lean mass.
Muscle Gain
+250 to +500 cal above TDEE
Carbs prioritized to fuel heavy training and maximize glycogen. Protein adequate for muscle protein synthesis. Surplus calories drive hypertrophy.
Key Principles
- › Carbs at 45% maximizes muscle glycogen for strength training performance
- › Protein at 30% (≈0.7–0.8g/lb) is sufficient in a calorie surplus
- › Calorie surplus is the primary driver of muscle gain — protein beyond ~0.8g/lb shows diminishing returns
- › Expect 0.5–1 lb per week gain — if gaining faster, reduce surplus to minimize fat accretion
Target Summary
Best for: Athletes and lifters in a calorie surplus focused on maximizing hypertrophy.
Maintenance
TDEE (no adjustment)
Balanced split for body recomposition. High enough protein to support muscle protein synthesis. Carbs for performance. Fat for health.
Key Principles
- › Recomposition (simultaneous fat loss and muscle gain) is possible at maintenance in trained individuals
- › 30% protein (~0.7g/lb) drives enough muscle protein synthesis for recomp
- › Ideal phase between cuts and bulks — prevents metabolic adaptation
- › Most sustainable long-term approach for body composition maintenance
Target Summary
Best for: Athletes between phases, or anyone prioritizing long-term sustainability.
Athletic Performance
TDEE or slight surplus
Maximum carb availability for endurance and power sports. Protein meets muscle maintenance needs. Performance output prioritized over body composition.
Key Principles
- › 50% carbs supports glycogen stores for high-volume or twice-daily training
- › Protein at 25% (≈0.6–0.7g/lb) meets MPS requirements without excess
- › Fat at 25% maintains hormonal health without impairing carb utilization
- › Pre-training carb timing becomes critical at this training volume
Target Summary
Best for: Endurance athletes, CrossFit competitors, team sport athletes with 10+ hours/week training.
How to Adjust Your Ratios Over Time
The ratios above are evidence-backed starting points — not permanent prescriptions. Here's how to adjust based on real-world feedback:
- Poor training performance? Increase carbs by 5–10% (reduce fat proportionally). Glycogen is the limiter for high-intensity work.
- Constant hunger on cut? Increase protein by 5% (reduce carbs). Protein is the most satiating macro.
- Hormonal issues (libido, mood) on cut? You've likely cut fat too low. Restore fat to minimum 0.35g/lb bodyweight.
- Gaining too much fat on bulk? Reduce surplus by 100 calories from carbs. Ensure protein stays at 0.7g/lb minimum.
- Stalled fat loss after 3+ weeks? Increase NEAT (non-exercise activity) before cutting calories further. Diet breaks work better than endless restriction.
PlateLens lets you set custom macro targets and tracks automatically
Set your protein/carbs/fat targets in PlateLens, then scan meals to track against them automatically. See your macro progress throughout the day without manual logging.