If you're putting in the work at the gym but not seeing the results you want, the issue might not be your training – it might be your nutrition. Specifically, your macronutrient breakdown could be holding you back.
Let’s break down how to calculate your ideal macros for muscle gain and overall health – based on science, not fads.
🔍 What Are Macronutrients (Macros)?
Before diving into the numbers, here's a quick refresher:
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Protein helps build and repair muscle tissue.
- Fats support hormones, vitamin absorption, and brain function.
- Carbohydrates provide energy for training, recovery, and day-to-day activity.
🧠 How to Calculate Your Macros for Muscle and Strength
For optimal health and muscle development, start by:
- Setting your protein and fat intake
- Carbohydrates will fill in the rest of your daily calorie needs.
Recommended Macronutrient Intake (per kg of bodyweight)
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Protein: 1.6 – 2.2 grams/kg
- Crucial for muscle protein synthesis and recovery.
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Fat: 0.7 – 1.1 grams/kg
- Supports hormone regulation and vitamin absorption.
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Carbs: Whatever’s left in your calorie budget
- Your main energy source for intense workouts and recovery.
👉 Example for a 70kg individual:
- Protein: 112g – 154g/day
- Fat: 49g – 77g/day
- Carbs: Depends on your total calorie target
🧬 Don’t Fear Fats – They’re Essential
Fats often get a bad rep, but the truth is they’re vital for a healthy body. They play a key role in:
- Hormone production (including testosterone and estrogen)
- Brain health
- Absorption of fat-soluble vitamins (A,D, E, K)
Eating fats doesn't make you gain weight. Overeating in overall calories, be it protein, carbs, or fats – can.
💪 Why Protein Is a Non-Negotiable for Lifters
Whether you're chasing PRs or building muscle, protein is your best friend. A high-protein diet helps with:
- Muscle repair and growth
- Satiety (feeling full)
- Preserving lean mass during fat loss
For most lifters, 1.6g/kg is already sufficient, but going up to 2.2g/kg can help maximize gains – especially in a calorie deficit or during intense training blocks.
👉 Want a deeper breakdown? Check out our full post on how much protein you need to build muscle.
⚡ Fill in with Carbs to Power Your Workouts
Once protein and fats are set, fill the rest of your calories with carbs. They’re your main energy fuel especially for weightlifting, CrossFit, HIIT, and other performance-based training.
Less carbs = less power = less intensity = less gains. Simple.
📝 Takeaways
- Start with protein and fats. Set your daily needs based on bodyweight.
- Fill in with carbs based on your goals and energy output.
- Don’t fear fats – they’re necessary for performance and health.
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Love,
The Barbell Boss Team 🧡🦁