Q: What macro split is best for muscle gain?

Moderate protein (20-30%), high carbs (45-55%), moderate fat (20-30%) optimizes muscle growth. Example: 25% protein, 50% carbs, 25% fat. Carbs fuel intense training and replenish glycogen for recovery and growth. Protein needs don't increase much for muscle gain - 0.7-0.8g per pound is sufficient with calorie surplus. More carbs = better performance and recovery. Don't go too low on fat (<20%) as it impairs hormone production needed for muscle growth. Eat 300-500 calories above TDEE.

Q: Can I eat carbs and still lose fat?

Absolutely! Fat loss is about calorie deficit, not eliminating carbs. Carbs don't inherently cause fat gain - excess calories do. Many people successfully lose fat eating 150-250g carbs daily. Carbs fuel workouts, improve performance, aid recovery, and make dieting more sustainable. Very low-carb works for some but isn't superior for fat loss when protein and calories are equal. Choose carb level based on activity (more active = more carbs) and personal preference for adherence. Sustainability matters most for long-term success.

Q: How do I track my macros?

Use apps like MyFitnessPal, Cronometer, or Lose It. Log everything you eat/drink - apps have huge food databases and barcode scanners. Weigh food on a digital kitchen scale for accuracy (measuring cups are inconsistent). Track consistently for 2-4 weeks before adjusting. Most people underestimate intake by 20-40% without tracking. Pre-logging meals the night before helps hit targets. Don't need to be perfect - aim for ±5g protein, ±10g carbs/fat. Weekly average matters more than single days.

Q: What if I don't hit my macros exactly?

Close enough is good enough! Aim to get within ±5g protein, ±10g carbs, ±10g fat of targets. Priority: hit protein target (most important), then total calories, then fine-tune carbs/fats. If you go over carbs but under fat (or vice versa) by similar calories, it's fine. Weekly averages matter more than daily perfection. One off day won't ruin progress. Consistency over weeks and months drives results. As long as you're in calorie deficit (for fat loss) or surplus (for gain) and getting adequate protein, you'll progress.

Q: Should I adjust macros as I lose or gain weight?

Yes, recalculate every 10-15 pounds of weight change. As you lose weight, TDEE decreases (smaller body burns fewer calories), so deficit calories need adjustment. As you gain muscle, TDEE increases slightly. Also adjust if weight stalls for 2-3 weeks - metabolism adapts to dieting. Initial fat loss: decrease calories by 100-200 or increase activity. For muscle gain, if not gaining 0.5-1 lb/week, add 200 calories (mostly carbs). Monitor weight trend, adjust macros accordingly every 4-6 weeks.

Q: Can I build muscle and lose fat simultaneously?

Yes, but it's difficult and slower than focusing on one goal. Beginners, those returning from a break, and overweight individuals can "recomp" (simultaneous muscle gain and fat loss) with high protein (1g/lb), slight deficit or maintenance calories, and progressive strength training. Results are slower than dedicated bulk or cut. For most people after beginner stage, it's more efficient to alternate: cut to lose fat while maintaining muscle, then bulk to gain muscle with some fat, repeat. Recomp works but requires patience - expect slow progress over 6-12+ months.

Question 1

What are macros and why track them?

Accepted Answer

Macros (macronutrients) are protein, carbohydrates, and fats - the three nutrients that provide calories. Protein: 4 cal/gram (muscle building, satiety). Carbs: 4 cal/gram (energy, performance). Fat: 9 cal/gram (hormones, satiety, nutrient absorption). Tracking macros ensures you get adequate protein for muscle, enough carbs for performance, and healthy fats while hitting calorie goals. Better results than just counting calories because macro ratios affect body composition, hunger, and energy.

Question 2

How much protein do I need per day?

Accepted Answer

For fat loss or muscle gain: 0.7-1.0g per pound bodyweight. Sedentary maintenance: 0.4-0.6g per pound. A 150-pound person losing fat should eat 105-150g protein daily. Active athletes and those cutting calories need higher protein to preserve muscle. More protein increases satiety, has higher thermic effect (burns more calories digesting), and protects muscle during dieting. Upper limit is about 1.2g/lb - more provides no additional benefit for most people.

Question 3

What is TDEE and how is it calculated?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is total calories you burn daily including: BMR (Basal Metabolic Rate - calories at rest) + activity calories + digestion. Calculated using formulas like Mifflin-St Jeor for BMR, then multiplied by activity factor (1.2 for sedentary to 1.9 for very active). For example: 30-year-old, 180lb, 5'10" male has BMR ~1,800 cal. With moderate activity (1.55 multiplier) = 2,790 TDEE. Eat TDEE to maintain, 300-500 below to lose, 300-500 above to gain.

Question 4

What macro split is best for fat loss?

Accepted Answer

High protein (30-40%), moderate carbs (30-40%), moderate fat (20-30%) works for most people. Example: 40% protein, 35% carbs, 25% fat. The high protein (1g per lb bodyweight) preserves muscle, increases satiety, and has highest thermic effect. Some prefer lower carb (20-25%) and higher fat (30-35%) for satiety. Very low carb (<10%, ketogenic) works but isn't necessary. Priority: hit protein target, then split remaining calories between carbs and fats based on preference and energy needs.

Question 5

What macro split is best for muscle gain?

Accepted Answer

Moderate protein (20-30%), high carbs (45-55%), moderate fat (20-30%) optimizes muscle growth. Example: 25% protein, 50% carbs, 25% fat. Carbs fuel intense training and replenish glycogen for recovery and growth. Protein needs don't increase much for muscle gain - 0.7-0.8g per pound is sufficient with calorie surplus. More carbs = better performance and recovery. Don't go too low on fat (<20%) as it impairs hormone production needed for muscle growth. Eat 300-500 calories above TDEE.

Question 6

Can I eat carbs and still lose fat?

Accepted Answer

Absolutely! Fat loss is about calorie deficit, not eliminating carbs. Carbs don't inherently cause fat gain - excess calories do. Many people successfully lose fat eating 150-250g carbs daily. Carbs fuel workouts, improve performance, aid recovery, and make dieting more sustainable. Very low-carb works for some but isn't superior for fat loss when protein and calories are equal. Choose carb level based on activity (more active = more carbs) and personal preference for adherence. Sustainability matters most for long-term success.

Question 7

How do I track my macros?

Accepted Answer

Use apps like MyFitnessPal, Cronometer, or Lose It. Log everything you eat/drink - apps have huge food databases and barcode scanners. Weigh food on a digital kitchen scale for accuracy (measuring cups are inconsistent). Track consistently for 2-4 weeks before adjusting. Most people underestimate intake by 20-40% without tracking. Pre-logging meals the night before helps hit targets. Don't need to be perfect - aim for ±5g protein, ±10g carbs/fat. Weekly average matters more than single days.

Question 8

What if I don't hit my macros exactly?

Accepted Answer

Close enough is good enough! Aim to get within ±5g protein, ±10g carbs, ±10g fat of targets. Priority: hit protein target (most important), then total calories, then fine-tune carbs/fats. If you go over carbs but under fat (or vice versa) by similar calories, it's fine. Weekly averages matter more than daily perfection. One off day won't ruin progress. Consistency over weeks and months drives results. As long as you're in calorie deficit (for fat loss) or surplus (for gain) and getting adequate protein, you'll progress.

Question 9

Should I adjust macros as I lose or gain weight?

Accepted Answer

Yes, recalculate every 10-15 pounds of weight change. As you lose weight, TDEE decreases (smaller body burns fewer calories), so deficit calories need adjustment. As you gain muscle, TDEE increases slightly. Also adjust if weight stalls for 2-3 weeks - metabolism adapts to dieting. Initial fat loss: decrease calories by 100-200 or increase activity. For muscle gain, if not gaining 0.5-1 lb/week, add 200 calories (mostly carbs). Monitor weight trend, adjust macros accordingly every 4-6 weeks.

Question 10

Can I build muscle and lose fat simultaneously?

Accepted Answer

Yes, but it's difficult and slower than focusing on one goal. Beginners, those returning from a break, and overweight individuals can "recomp" (simultaneous muscle gain and fat loss) with high protein (1g/lb), slight deficit or maintenance calories, and progressive strength training. Results are slower than dedicated bulk or cut. For most people after beginner stage, it's more efficient to alternate: cut to lose fat while maintaining muscle, then bulk to gain muscle with some fat, repeat. Recomp works but requires patience - expect slow progress over 6-12+ months.

Macros Calculator

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