ðĨ Macros Ratio Cheat Sheet
Macro splits for weight loss, muscle gain, and more.
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.