I’ve seen the “what should my macros be?” question popping up a lot, and out of laziness/efficiency I figured it’s time to just make a thread covering the juicy details.
Diet
A Diet is nothing more than eating with a purpose. That purpose can be to gain weight, lose weight, maintain weight, or even revolve around performance. I will only be going over how to eat for weight manipulation purposes.
TDEE
Start with the TDEE Calculator and track your weight every morning right after you go pee, and write it down (I use MyFitnessPal to track mine). This is your most repeatable (stable) weight throughout the day. Average that throughout the week - if your weight seems to be steady (more or less), consider this to be your maintenance calories.
Note: If you are trending up/down in weight (keeping in mind that every pound of bodyweight you gain/lose equates to about 3500 calories), you will need to adjust.
- So if you gained 1lb from last week to this week, you are 3500cals/wk surplus (3500/7days = 500cals/day).
- Likewise, if you lost 0.5lb from last week to this week, you are about 250cals deficit daily.
For Cut: I recommend not aiming for more than 1% bodyweight loss per week for sustainability purposes.
- For me, at 210lbs, I would aim for not more than 2.1lbs weight loss per week. This equates to (2.1*3500cals = 7,350cals) weekly deficit, or 1050cals/day.
For Bulk: I recommend not aiming for more than 1lb weight gain per week. This should be sufficient excess calories to aid muscle acquisition, while also providing the materials (protein) to grow them.
- This equates to 3,500cals surplus weekly, or 500cals/day.
Macronutrients
“Macronutrients,” AKA “macros,” is a term that refers to nutrient types that are needed in large quantities for bulk energy (fats/carbohydrates) and giving the body structure (proteins), among other things.
Proteins = 4cal per gram
Fats = 9cal per gram
Carbohydrates = 4cal per gram
Protein
1.0g/lb Bodyweight
Proteins are large molecules made of other, smaller molecules called amino acids. Proteins are essential for maintaining good health and survival, but they also play a significant role in determining performance and body composition. Consuming protein through a diet helps replenish skeletal muscle as it is broken down to support essential bodily functions, thereby preventing muscle shrinkage over time. Hence, protein consumption is anti-catabolic, maintaining muscle tissue equilibrium. To achieve muscle growth, there must be a net positive balance of amino acids. When new muscle is built with an amino acid surplus, it is called anabolism, which is an anabolic process.
Protein is the most crucial macronutrient for body composition and health because amino acids are the fundamental building blocks for much of the body’s functional and structural machinery. Since our bodies mainly obtain new amino acids from the food we eat, consuming protein through our diet is critical. Studies on body composition and performance reveal that while changes in fat and carbohydrate intake have a substantial impact on outcomes, variations in protein availability have a much more significant effect. Therefore, to improve body composition and health, the intake of protein-rich foods must be prioritized.
Recent research tested outcomes of up to 2.0g per pound of body weight per day and found no ill health effects.
Above is an illustration of the relative benefits at different rates of protein consumption.
For both compliance and affordability reasons, 1.0g/lb bodyweight is the recommended protein intake. Increasing to 1.5g/lb bodyweight during a cut can be very beneficial for it’s effect on satiety.
Note: There is a considerable amount of anecdotal experience by individuals who are very advanced in muscular development that recommends 2.0g/lb bodyweight. There are no studies that support this claim, but often these studies do not support the intent of extremely high protein intake in the pursuit of extreme muscle mass. AAS usage is likely to impact benefits of total protein consumption.
Fats
0.3g/lb Bodyweight
The minimum fat requirements necessary for optimal health and sports outcomes does not change - regardless of an individual’s activity level. To meet the essential fat requirements (Omega-3 and Omega-6 fats), a minimum recommendation of 0.3g per pound of body weight per day is recommended. This amount ensures that the body receives sufficient fat intake to support the production of testosterone, estrogen, and prostaglandins, which are essential for achieving best body composition and performance outcomes. While there may be slight variations in this value based on an individual’s needs, the 0.3g per pound of body weight per day figure is adequate for most individuals in most circumstances.
- Less than 0.3g/lb bodyweight is likely going to lead to hormone dysregulation, although some sources (NASM) recommend as low as 0.23g/lb bodyweight.
- More than 0.3g/lb bodyweight is not very beneficial for anabolism, as fats are not very anabolic. Considering that dietary fats are the only macronutrient that does not need to undergo a chemical process to be stored as fats, a higher fat intake in a caloric surplus will likely lead to a larger overall amount of fat mass stored.
Note: Individuals who are on TRT, HRT, or any other hormonal base may be able to lower fats below these recommendations as Testosterone (and other hormones) are being supplied exogenously. Some individuals may find that slightly higher fats aid in digestion and overall wellbeing - trust your gut (literally). Lyle McDonald speaks on this in detail in his Protein Sparing Modified Fast (PSMF) guidelines.
Carbohydrates
To fill the remainder up to caloric intake goal
The primary role of carbs in the diet is for use as an energy source. Proteins, on the other hand, are mainly utilized as building blocks for tissues and are only used for energy when there is a lack of carbohydrates and fats. While carbohydrates are also used as structural components, their primary purpose is to provide raw materials for energy. Carbs are especially important in powering and contracting muscle cells, as they offer unparalleled energy substrates that can quickly and efficiently provide energy. This is particularly beneficial for high-volume users like nervous system cells and muscle cells, which require ample energy to function correctly.
Consuming carbohydrates is an extremely powerful means of preventing muscle loss. Furthermore, carbohydrate intake influences anabolism through glycogen- and insulin-mediated pathways. The consumption of carbs leads to an increase in blood glucose levels, which triggers the release of insulin, a highly anabolic hormone. This hormone promotes the growth of muscle tissues by facilitating the uptake of amino acids and glucose into the muscle cells, leading to an increase in protein synthesis, which is crucial for building and maintaining muscle mass. Therefore, incorporating carbohydrates into one’s diet is essential for preventing muscle loss and achieving optimal muscle growth.
When reducing carbohydrates, it should be expected that recovery, performance, and mental acuity are impaired. If brought low enough, one can reach a state of Ketosis (relying on fat as a primary energy source), which is the basis of the Keto Diet. While I do not recommend the Keto Diet, it can be a useful tool to help regain insulin sensitivity in individuals who have high insulin resistance.
Summary
Protein: 1.0-1.5g/lb bodyweight (1.0 being ideal)
Fats: 0.3g/lb bodyweight (not more, not less)
Carbohydrates: to fill remainder of caloric goal
References
Renaissance Diet 2.0
Be Your Own Bodybuilding Coach
The Rapid Fat Loss Handbook