Bodybuilding Macros: What’s The Best Macronutrient Ratio for Lean Muscle Growth

Are you trying to gain muscle mass, but you feel like you’re hitting a wall? Are you lifting heavy and eating plenty of protein, but you’re just not seeing the progress you want?

When it comes to muscle building, the weights are undoubtedly important, but there’s nothing more crucial than proper nutrition.

If you’re not structuring your diet correctly, your muscles won’t have the raw materials they need to build you the body of your dreams. So how do you go about setting up your bodybuilding macros to pack on quality muscle tissue without gaining too much fat?

Let’s take a look at how you can calculate macronutrients and promote lean muscle growth.

What Are Macros?

‘Macros’ is simply a shortened version of the term ‘macronutrients’, which are the protein, carbohydrates, and fats that comprise the foods you eat.

Each macronutrient serves several specific purposes in your body, but they all work synergistically to help you pack on muscle.

Here’s a quick overview of the roles of each of the macros.

Protein

Protein forms the foundation of each muscle in your body. So, if you’re trying to gain muscle, you need to be diligent about your protein intake.

Protein consists of 20 different building blocks called amino acids, which help your body to rebuild and reinforce the tiny muscular tears you create when you lift weights.

Without enough protein in your diet, your body must recycle the amino acids that are already in your system to repair those tiny tears.

When you force your body to function this way, you won’t gain muscle as efficiently as you would by including adequate protein in your daily diet.

Carbohydrates

According to many experts, carbohydrates are a muscle-builder’s best friend. When you eat carbs, your body not only burns them for immediate fuel, but it also stores them away in your muscle tissue for later use.

The stored form of carbohydrates, glycogen, is what your muscles burn for fuel during an intense training session.

Fat

Dietary fat is essential for lean muscle building because it plays a central role in your body’s production of critical hormones that stimulate muscle growth and fat burning.

It also helps your body absorb fat-soluble nutrients and synthesize protein to form new muscle tissue.

To achieve the best muscle-building results for your unique physiology, eating the appropriate ratio of macronutrients at the appropriate time is key. Though you can certainly build muscle on a low-carb or low-fat diet, you may not see the rapid results you’re looking for.

A strategic approach involves a balanced macronutrient breakdown of 40% carbohydrates, 30% protein, and 30% fat. This ratio helps in gaining muscle while minimizing fat gain. However, it's important to note that not every meal needs to stick rigidly to this structure.

Why Nutrient Timing Matters

Throughout the day, your body's ability to process and utilize different types of fuels changes. By aligning your nutrient intake with these fluctuations, you can optimize muscle growth and promote better body composition. For instance, consuming more carbohydrates around your workout sessions can fuel your training and aid in recovery, while a higher protein intake at other times supports muscle repair and growth.

This approach leverages your body's time-dependent biochemical changes, allowing you to get big while staying lean. By understanding and applying these principles, you can transform your diet into a powerful tool for achieving the physique you desire.

Optimizing Your Macronutrient Ratios Depends on Several Factors

There is no such thing as a one-size-fits-all macronutrient ratio for building muscle. Your unique ratio depends on several factors, including your body type, gender, and fitness goals.

Here’s what to consider when structuring your bodybuilding macro ratio and calculating macros.

Body Type

Did you know there are three distinct body types?

Optimizing your macros for bodybuilding depends largely on the type of body you have, so before you start planning your diet, determine whether you’re an ectomorph, mesomorph, or endomorph.

Here’s how to make the call:

• Ectomorph

Slender and almost lanky, ectomorphs have a difficult time packing on quality muscle tissue. Lifters with this body type are often labeled hard gainers.

This structural type is characterized by smaller joints and bones, narrow shoulders, a smaller chest, and naturally low body fat. An ectomorph loses fat easily, often without trying, because of his or her incredibly high metabolism.

Ectomorphs require a higher percentage of carbohydrates due to their high metabolisms and difficulty putting on mass. Moderate protein and lower fat typically work well for this body type.

• Mesomorph

Mesomorphs are often referred to as the genetically gifted body type because they are naturally muscular with lower body fat. This structural type is characterized by broad shoulders, defined musculature, and a solid bone structure.

Though mesomorphs are naturally on the leaner side, they accumulate fat more readily than ectomorphs.

Mesomorphs can tolerate a moderate amount of carbohydrates because they can store substantial muscle glycogen. Moderate protein and fat should round out the remainder of the diet.

• Endomorph

Endomorphs are the softest of the three body types because they naturally store more fat, especially around the midsection and hips.

This body type is characterized by shorter limbs, a stocky build, and an overall pear or round body shape.

Endomorphs have a slower metabolism and accumulate fat rapidly, so they’ll need to keep carbs on the lower end. Protein and fat may be set a bit higher to make up the remainder of daily calories.

Gender

Everyone knows men build muscle faster than women due to differences in anabolic hormone levels. What most people don’t know, however, is that the male and female bodies tend to use macronutrients differently. How?

Evidence suggests that the female body is typically more efficient at burning fat for fuel, while the male body is generally more efficient at using glycogen for energy. When tailoring your bodybuilding macro ratio, this is something to consider.

Now that’s not to say women will always function better on fewer carbohydrates, and men will require less fat. Rather, you need to take your body type and training intensity into consideration when structuring your daily diet and starting your macros calculation.

For example, a woman who trains intensely four to five times per week will almost always require more carbs than a man who trains at a low intensity only a couple of times per week.

Fitness Goals

When structuring your bodybuilding macros, you need to keep your fitness goals in mind. If your goal is hypertrophy training or muscle building, then your protein and carbohydrate ratios will be higher than if your goal is to shed body fat.

When you’re trying to build muscle, your body functions optimally with surplus calories, which allows it to grow new tissue. But when you’re trying to shed fat, you’ll need to burn more calories than you ingest.

While evidence suggests that it’s possible to gain lean muscle in a caloric deficit, it isn’t easy. You’ll need to keep your protein on the high end of the spectrum if your goal is to gain muscle while losing fat.

Ideal Macronutrient Ratio for Building Muscle

To effectively build muscle while minimizing fat gain, a balanced approach to macronutrients is essential. A widely recommended ratio is 40% carbohydrates, 30% protein, and 30% fat. This composition provides a robust foundation for muscle synthesis and recovery.

Why This Ratio Works:

• Carbohydrates (40%): Carbs are the primary source of energy. They fuel your workouts and enhance performance, which is crucial for muscle growth. Consuming an adequate amount of carbohydrates ensures your muscles have the glycogen they need to perform at their best.

• Protein (30%): Protein is vital for muscle repair and growth. With 30% of your intake, you'll supply your body with the essential amino acids required to rebuild muscle tissue after workouts.

• Fat (30%): Healthy fats support hormone production, including testosterone, which plays a key role in muscle building. Additionally, fats are a dense energy source, which can support extended activity periods.

Sample Muscle-Building Meal

For a practical application of this macronutrient ratio, consider a meal like grilled chicken breast, quinoa, and avocado.

• Grilled Chicken Breast: High in protein, aiding muscle repair.
• Quinoa: Complex carbohydrates to replenish muscle glycogen.
• Avocado: Provides healthy fats that support overall hormonal health.

Conclusion

Balancing these macronutrients supports your muscle-building goals while keeping unwanted fat at bay. Adjusting portion sizes to fit your caloric needs and activity level will further personalize your approach.

How to Calculate an Optimal Macronutrient Ratio for Yourself

When calculating macronutrients, you can start with a basic structure based on your weight and fitness goals.

After you’ve determined your basic macros, you can adjust them according to your body type, fitness goals, and gender. Here’s how to get a basic bodybuilding macro ratio.

Calculate Your Calories

First, you’ll need to calculate your basic calorie requirements for lean mass gain. You can find this figure by multiplying your body weight in pounds by 15.

So, if we use a 190-pound male as our example, daily maintenance calories would hover around 2,850. Once you’ve calculated your maintenance calories, you’ll need to add surplus calories to build lean muscle.

While this isn’t a hard and fast rule, add about 400-500 extra calories per day for muscle gain. In this case, our 190-pound male would need about 3,300 calories to gain lean muscle.

Keep in mind that as you monitor your progress, you can adjust this number up or down according to your body’s response.

Calculate Your Macros

First, you need to know how many calories are in each of the three macronutrients. These figures will allow you to calculate the number of grams of protein, carbs, and fat you’ll require each day:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

Next, you’ll need to know the basic bodybuilding macros for lean muscle building. Experts typically recommend the following macro breakdown for gaining lean mass:

• Protein: 30 to 40%
• Carbohydrates: 40 to 50%
• Fat: 20 to 30%

Finally, you’ll need to calculate your bodybuilding macros based on the calorie calculation you arrived at earlier. Here’s how to do it based on our example male:

• Protein: 30% x 3,300 = 990 calories ÷ 4 calories per gram = 248 grams of protein per day.
• Carbohydrates: 40% x 3,300 = 1,320 calories ÷ 4 calories per gram = 330 grams of carbs per day.
• Fat: 30% x 3,300 = 990 calories ÷ 9 calories per gram = 110 grams of fat per day.

Keep in mind these calculations are not strict rules. You’ll need to adjust your figures periodically according to your body type and progress.

What Are Macronutrient Calculators for Bodybuilding?

If you’re not a fan of math, the internet is full of macro calculator bodybuilding apps and websites to count those macros for you.

These convenient calculators allow you to plug in your current weight, height, fitness goal, and activity level to determine your macro needs without ever picking up an actual calculator.

Once you’ve entered your information, the calculator churns out your expected daily calories as well as the appropriate macronutrient ratio for your goals.

As you progress, you can easily estimate fluctuating calorie needs by adjusting your weight and activity level up or down.

Ideal Muscle-Building Meals for Breakfast and Dinner

When aiming to build muscle, balanced meals packed with protein and nutrients are essential.

Breakfast: Cranberry-Almond Oatmeal Boost

Start your day with a power-packed breakfast that combines complex carbohydrates with healthy fats and proteins.

• Oats: Provide sustained energy and fiber.
• Almonds: Offer healthy fats and protein.
• Cranberries: Add a touch of natural sweetness and antioxidants.

This combination not only fuels your morning but also supports muscle recovery and growth.

Dinner: Savory Flank Steak with Mushrooms and Onions

End your day with a hearty dinner that’s rich in protein and flavor.

• Flank Steak: A lean cut packed with protein to aid muscle repair.
• Mushrooms: Add earthy flavors and are rich in vitamins.
• Onions: Enhance the dish with their subtle sweetness and nutrients.

Together, these ingredients create a delicious and nutritious meal that supports your muscle-building goals.

Enjoy these meals regularly, and you'll be on your way to achieving your fitness objectives.

What Should a Dinner Meal Consist of for Someone Looking to Build Muscle?

When aiming to build muscle, your dinner should be strategically balanced to support muscle growth and recovery. Here's what to include:

1. Rich in Protein:
Protein is crucial for muscle repair and growth. Opt for lean sources like chicken, turkey, fish, tofu, or legumes. Aim for a generous portion to ensure your muscles get the nutrients they need.

2. Healthy Fats:
Incorporate healthy fats to provide sustained energy and support hormonal function. Foods such as avocados, nuts, seeds, and olive oil are excellent choices. These also contribute to the overall satisfaction of your meal.

3. Moderate Carbohydrates:
While the focus is on protein and fats, don't completely skimp on carbs. Choose complex carbohydrates like quinoa, sweet potatoes, or whole grains. These can fuel your workouts and aid in recovery.

4. Adequate Fiber:
Include vegetables like broccoli, spinach, or Brussels sprouts to add fiber. This not only aids in digestion but also helps keep you full and satisfied.

5. Hydration and Micronutrients:
Don't forget to stay hydrated. Drinking water or herbal teas can be part of your routine. Also, include a variety of colorful vegetables to ensure you're getting essential vitamins and minerals.

By including these components, your dinner will effectively support muscle growth while also being nutritious and satisfying.

Additional Tips for Using Macros for Bodybuilding

Muscle building is a complex process that requires close attention to a variety of factors. While tracking macros is an integral part of any lean gains strategy, it isn’t the only piece of the puzzle.

After all, what are macros in the context of bodybuilding when you don’t have the other critical components nailed down?

Nutrient Timing is Key

Timing is everything when it comes to gaining muscle, so make sure you’re structuring your food intake accordingly.

A couple of hours before you train, plan to eat a meal with plenty of protein and carbs to boost your performance in the gym.

After training, your muscles are primed to absorb carbs and protein to begin the repair and rebuilding process.

Make sure to eat plenty of protein and a serving of carbs immediately after your workout to support your muscles’ repair process. A high-carbohydrate, low-fat meal can be particularly beneficial in this situation. The carbohydrates will help replenish your glycogen stores quickly, giving you the energy boost you need after a strenuous session.

Why Choose Carbs and Protein?

• Carbohydrates: They are essential for restoring energy levels and speeding up recovery. By choosing high-carb options, you ensure that your body quickly meets its immediate energy needs.
• Protein: This is crucial for muscle repair and growth, helping you recover stronger after each workout.

Keep Fat Low

Opt for low-fat options to expedite digestion. Fats slow down the digestive process, so minimizing them in your post-workout meal allows your body to absorb the nutrients it needs more efficiently.

Incorporating these elements into your post-workout meal not only supports muscle recovery but also enhances overall performance, preparing you for future workouts.

In the hours following your workout, your body is like a sponge, eager to soak up nutrients, especially carbohydrates, due to the insulin-sensitizing effects of exercise. This is the perfect time for a high-carbohydrate, low-fat meal, which ensures rapid digestion and efficient nutrient absorption, kickstarting muscle recovery and growth.

As the day progresses and your activity levels diminish, your body no longer needs as many carbs to fuel activity.

At dinner, focus on a meal high in protein and fat while keeping carbs low. By this time, your glycogen stores are replenished, and your body benefits more from the sustained energy provided by fats and the muscle-building power of protein. This meal composition supports continued protein synthesis and satiety without the need for quick energy sources like starchy carbs.

Throughout the day, gradually decrease your intake of fast-acting grains and starches, replacing them with fibrous vegetables. This shift not only supports muscle building but also helps maintain a lean physique by aligning your nutrient intake with your body's changing energy needs.

By strategically timing your nutrient intake, you can leverage your body's biochemical changes to maximize muscle growth and optimize body composition, staying big and lean with precision.

Train According to Your Goals

To gain lean muscle, you need to structure your training according to your goals. To do this, you’ll need to practice progressive overload in your lifting routine.

On a basic level, this means that each time you train a body part, either add a few pounds to the bar or add a few reps to your sets.

Rest and Recovery

When you’re trying to build muscle, rest and recovery are paramount. The gym is where you tear down your muscle fibers to stimulate growth. But while you rest, your body rebuilds, reinforces, and grows your muscle tissue.

Evidence suggests that lack of sleep can not only hinder muscle gains but may also trigger muscle tissue loss.

Experts recommend getting at least 7 to 8 hours of sleep per night, though many bodybuilders find they function best on 8 to 9 hours of uninterrupted shut-eye.

Count Macros, Make Progress

Provided you have your training, rest, and meal timing nailed down, counting your macros can give you the extra boost you need to achieve the lean muscle gains you’re after.

Keep in mind that no single calculation will continue to produce optimal results as your body changes, so you may need to recalculate your macros every few weeks.

When you’re diligent about hitting your daily macro targets, you’ll be pleasantly surprised to see your muscle-building progress skyrocket!