Calculating Macronutrient Ratios
The most basic and easy ratio to start with is probably the 40:40:20. Meaning 40% of calories come from protein, 40% from carbs, 20% from fats. This is a pretty good starting point, if you’re not familiar with tracking macros and calories.
While the 40:40:20 ratio works great for some, others won’t find much use for it. Typically, these are the people who don’t tolerate carbs very well. In which case, you may turn to the opposite side of the spectrum and step into the realm of the ketogenic diet. Remember when I said not to fall into the trap of “fat-phobia” the world seems to have adopted? Well the ketogenic diet ratio will test those fears. It would look like 75:20:5, meaning 75% from fat, 20% from protein, and 5% from carbs.
Yes, you read that correct. Welcome to the world of high fat dieting. More on that in the future, this is just an article to get you comfortable with configuring your macro nutrients and caloric needs.
There are also some guidelines in a previous article, “What to Eat for Gaining Muscle”. Those guidelines are based off of total bodyweight and would be a little bit less specific than these. However, they work in combination. The amount of carbohydrates are going to be the most variable.
Calculating the Ratio
So you’ve decided to go with the 40:40:20 ratio. Good choice. Let’s break it down using our 185 lb example at 15% BF. Our example is wanting to gain weight. The above caloric surplus states that he should start with 2,826 calories. Let’s break it down into individual macros.
40% Protein = .40 x 2,826 = 1,130.4 (Total amount of calories needed from protein)
To get our protein number in grams (g) we’ll divide 1,130.4 by 4. That yields: 282.6 grams.
Carbohydrates would yield the same number because they also comprise 40% of diet and contain 4 calories per gram.
20% Fat = .20 x 2,826 = 565.2 (Total amount of calories needed from fats)
To get our fat number in grams (g) we’ll divide 565.2 by 9. That yields: 62.8 grams.
So our example would have calories and macros like the following:
Calories 2,826
Protein 283g
Carbs 283g
Fats 63g
Keep in mind that a 185 lb athlete with 15% BF would more than likely be well trained and experienced when it comes to weight training. He would need more protein to help recover and rebuild from the gym. At this calorie and macro level, he would expect to put on some quality lean muscle.
Recap
There is no “one size fits all” when it comes to nutrition. It is up to each individual to figure out what works best for him or her. These guidelines will greatly help you start to figure out where you are.
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