Macro Ratio Quiz

Discover your optimal macronutrient split based on current sports nutrition research and your individual needs.

Question 1 of 520% Complete

What is your primary fitness goal?

Your primary goal significantly impacts optimal macronutrient distribution. Research shows that muscle building requires higher protein and calories, fat loss benefits from higher protein and controlled carbs, while performance goals need adequate carbohydrates for fuel.

Understanding Macronutrient Ratios

Our recommendations are based on current sports nutrition research and established guidelines from organizations like the International Society of Sports Nutrition:

Protein

Protein needs vary from 0.8-1.4g per lb bodyweight depending on goals. Higher intakes support muscle protein synthesis during building phases and preserve lean mass during fat loss.

• Muscle building: 1.0-1.1g per lb
• Fat loss: 1.2-1.4g per lb
• Maintenance: 0.8-1.0g per lb
• Spread intake throughout the day

Carbohydrates

Carbohydrate needs depend on activity level and training type. They fuel high-intensity exercise and support recovery through glycogen replenishment.

• High activity: 2.0-2.5g per lb
• Moderate activity: 1.5-2.0g per lb
• Low activity: 1.0-1.5g per lb
• Time around training sessions

Fats

Fats support hormone production, vitamin absorption, and provide sustained energy. Requirements typically range from 20-35% of total calories.

• Minimum: 20% of calories
• Moderate: 25-30% of calories
• Higher: 30-35% of calories
• Focus on unsaturated sources

These ratios provide a starting point based on research. Individual responses vary, so monitor your energy, performance, and body composition to fine-tune your approach over time.