What is the best macro ratio for muscle gain?

A common muscle-building macro split is 30% protein, 45% carbs, 25% fats. High carbs fuel workouts and recovery, while adequate protein supports muscle growth (1.6-2.2g per kg body weight). The calorie surplus enables growth, while macros optimize the quality of gains.

What is the keto macro split?

Keto follows approximately 5-10% carbs, 20-25% protein, 65-75% fats. This extreme low-carb approach forces the body into ketosis, using fat as fuel. It's effective for some people but difficult to sustain long-term.

Can I customize my macro split based on my preferences?

Yes! While evidence-based ratios provide good baselines, individual preferences matter for adherence. Some people feel better with higher carbs, others with more fat. The WellVedis calculator supports fully customizable ratios so you can find what works best for your body and lifestyle.

How do I adjust macros when my weight plateaus?

If progress stalls after 4-6 weeks, recalculate your total calories first (your TDEE has likely decreased with weight loss). Once calorie adjustments are made, try increasing protein by 5-10% while reducing carbs or fats equally to maintain satiety and muscle preservation.

Macro Split Calculator

Find your ideal balance of Protein, Carbs, and Fats based on your calorie goal and preference.

Daily Calories: Goal: Preference:

Your Macro Split

Based on 2000 kcal/day

150 g

Protein

200 g

Carbs

67 g

Fats

Tip: 1g Protein = 4 kcal | 1g Carbs = 4 kcal | 1g Fat = 9 kcal

Macro Split Calculator – Balance Protein, Carbs & Fats

What is a Macro Split Calculator?

This tool helps you determine how much protein, carbohydrates, and fat you should eat daily based on your calorie needs and fitness goal.

Recommended Macro Splits

Weight Loss: 40% Protein / 30% Carbs / 30% Fats
Maintenance: 30% Protein / 40% Carbs / 30% Fats
Muscle Gain: 30% Protein / 50% Carbs / 20% Fats

Why Macros Matter

💪 Protein supports muscle repair and metabolism
⚡ Carbs provide energy for workouts and recovery
🥑 Healthy fats aid hormones and brain function
📊 Proper balance improves body composition

FAQs on Macros

What is the best macro ratio for weight loss? ⌄

Do macros matter more than calories? ⌄

Is the keto diet a macro split? ⌄

Can I build muscle without tracking macros? ⌄