🥗 Macros Ratio Cheat Sheet
Macro splits for weight loss, muscle gain, and more.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
Macronutrient ratios determine how your total calories are split between protein, carbohydrates, and fat. The right split depends on your fitness goal, training style, and personal preference. This cheat sheet provides recommended macro percentages for common goals, plus a ready-to-use gram breakdown at different calorie levels.
Macro Splits by Goal
| Goal | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Weight Loss | 40% | 30% | 30% | Calorie deficit, preserve muscle |
| Maintenance | 30% | 40% | 30% | Sustaining current weight |
| Muscle Gain | 25% | 50% | 25% | Bulking, caloric surplus |
| Keto | 20% | 5% | 75% | Ketosis, fat adaptation |
| Endurance | 20% | 55% | 25% | Runners, cyclists, long-distance |
| Body Recomp | 35% | 35% | 30% | Lose fat and gain muscle simultaneously |
Sample Macros by Calorie Target (in grams)
| Goal | 1,500 kcal | 2,000 kcal | 2,500 kcal | 3,000 kcal |
|---|---|---|---|---|
| Weight Loss | P: 150g C: 113g F: 50g | P: 200g C: 150g F: 67g | P: 250g C: 188g F: 83g | P: 300g C: 225g F: 100g |
| Maintenance | P: 113g C: 150g F: 50g | P: 150g C: 200g F: 67g | P: 188g C: 250g F: 83g | P: 225g C: 300g F: 100g |
| Muscle Gain | P: 94g C: 188g F: 42g | P: 125g C: 250g F: 56g | P: 156g C: 313g F: 69g | P: 188g C: 375g F: 83g |
| Keto | P: 75g C: 19g F: 125g | P: 100g C: 25g F: 167g | P: 125g C: 31g F: 208g | P: 150g C: 38g F: 250g |
| Endurance | P: 75g C: 206g F: 42g | P: 100g C: 275g F: 56g | P: 125g C: 344g F: 69g | P: 150g C: 413g F: 83g |
| Body Recomp | P: 131g C: 131g F: 50g | P: 175g C: 175g F: 67g | P: 219g C: 219g F: 83g | P: 263g C: 263g F: 100g |
Quick Reference
- 1 g protein = 4 calories
- 1 g carbohydrate = 4 calories
- 1 g fat = 9 calories
Data source: General sports nutrition guidelines from the International Society of Sports Nutrition (ISSN) and the American Dietetic Association. Keto ratios based on standard ketogenic diet protocols. Individual needs may vary based on body composition, training volume, and metabolic factors.
About this chart
Macronutrient ratio cheat sheet showing recommended protein, carb, and fat splits for different goals. Covers weight loss, maintenance, muscle gain, keto, and endurance training with easy-to-read percentage breakdowns and gram calculations for common calorie targets. A quick reference to dial in your nutrition plan.
History of macronutrient ratio recommendations
Macronutrient splits as a planning tool became prominent with Barry Sears's Zone Diet(40/30/30) in the 1990s and the Atkins low-carb resurgence. The Acceptable Macronutrient Distribution Ranges (AMDR) from the Institute of Medicine in 2002 formalized broad bands: 45-65% carbs, 20-35% fat, 10-35% protein. In sports nutrition, the ISSN position stands and Helms, Aragon, and Fitschen's Muscle and Strength Pyramid (2014) reframed macros as a hierarchy where protein and total energy lead, and carb/fat ratios are individually adjusted within remaining calories.
How to read this chart step by step
- Choose your goal row: cutting, maintenance, lean bulk, keto, or endurance.
- Read across the protein, carb, and fat percentages for that goal.
- Translate percentages to grams using your daily calorie target: protein and carbs at 4 kcal/g, fat at 9 kcal/g.
- Adjust to a minimum protein floor (1.6-2.2 g/kg) before allocating the remaining calories to carbs and fat.
- Refine carb and fat split by training schedule: more carbs on training days, more fat on rest days.
Examples by age and sex
A 75 kg male cutting at 2,000 kcal targets 40% protein (200 g), 35% carbs (175 g), 25% fat (56 g), aligning with the high-protein cutting macros that Helms et al. recommend. A 60 kg female endurance runner at 2,400 kcal might run 25% protein (150 g), 55% carbs (330 g), 20% fat (53 g), matching ISSN endurance recommendations. A 90 kg male on keto at 2,500 kcal targets 25% protein (156 g), 5% carbs (31 g), 70% fat (194 g).
Limitations
Ratios in isolation are misleading; total calories and absolute protein gramsmatter far more than percentages. A "30% protein" figure is meaningless at 1,200 kcal versus 3,000 kcal. Cheat sheets also tend to ignore individual carbohydrate tolerance, training volume, and adherence sustainability. Keto-style ratios are not appropriate for high-volume strength athletes despite popular claims. Finally, ratios drift as weight changes, so the chart should be revisited every 4-6 weeks during active goal pursuit.
Sources
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr. 2014;11:20.
- Aragon AA, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
- Institute of Medicine. Dietary Reference Intakes: Acceptable Macronutrient Distribution Ranges. National Academies Press, 2005.
Frequently Asked Questions
- What is the best macro ratio for weight loss?
- A common starting point for weight loss is 40% protein, 30% fat, and 30% carbohydrates, which emphasizes protein to preserve muscle during a calorie deficit. The exact ratio matters less than maintaining a consistent calorie deficit and hitting adequate protein targets.
- How do I adjust macros for muscle gain?
- For muscle gain, a typical split is 30% protein, 50% carbohydrates, and 20% fat, paired with a calorie surplus of 200-500 calories above maintenance. Higher carbohydrate intake supports training performance and recovery, while adequate protein drives muscle protein synthesis.
- Are macro ratios the same for everyone?
- No, optimal macro ratios depend on your specific goal, activity type, body composition, and personal preferences. Endurance athletes generally need more carbohydrates, strength athletes prioritize protein, and ketogenic dieters shift heavily toward fats.